As the weather warms up and the California flowers bloom, it’s time to jump into spring flavors. And what better way to do that than with a nutritious vegan soba noodle salad? And while we are at it, let’s add a few fresh edible flowers. This is a favorite dish of mine and combines the earthy goodness of soba noodles with the cool green flavors of fresh spring vegetables. I love to see the purples and greens meld together. Whether you’re a seasoned cook or simply looking to incorporate more plant-based meals into your diet, I’d love to invite you to try this salad. It comes onto our table every spring when the veggies are just starting to peak out.
Why choose soba noodles for this salad?
I think soba noodles are the perfect base for spring salads with their particular texture and flavor. Soba noodles are traditional Japanese noodles made from buckwheat flour, which gives them a unique nutty flavor and a wonderful texture.
Not only are they delicious, but they’re also an alternative to regular wheat noodles. 100% buckwheat Soba noodles are gluten-free and rich in fiber, protein, and essential minerals like manganese and thiamine. They also have a lower glycemic index, which means they won’t cause a rapid spike in blood sugar levels. So, by choosing soba noodles for this salad, you’re adding a delicious element to the dish and boosting its nutritional value.
It is also important to note that some soba noodles combine wheat and buckwheat flour. But don’t worry if you get the 100% buckwheat noodle; it is gluten-free.
Enjoying Fresh Seasonal Vegetables
One of the highlights of this vegan soba noodle salad is that I tend to have it with fresh spring vegetables, although you could have it any time of year. Spring is a time when nature comes alive, and farms and gardens start to produce again. Farmer’s markets and produce aisles show us the beginning of regional nutrient-rich vegetables.
Some great options for this salad are asparagus, peas, radishes, and baby greens. Asparagus is a good source of vitamins A, C, E, and K, folate, and fiber. Peas are packed with protein, fiber, and vitamins A, C, and K. Radishes are rich in antioxidants and can aid digestion. And baby greens, such as spinach and arugula, are loaded with vitamins and minerals, including iron, calcium, and folate. Incorporating these spring vegetables makes the salad more colorful and flavorful and boosts its nutritional content.
How to prepare vegan soba noodle salad with fresh spring vegetables
Now that we have a good understanding of the benefits of why soba noodles are a perfect choice and the nutritional value of spring vegetables, let’s move on to the exciting part: preparing the salad. Here’s a step-by-step guide to help you create a delicious vegan soba noodle salad with fresh spring vegetables.
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Let’s Talk about the best way to make soba noodles
I was at a community event when I met someone who had lived in Japan for an extended time. It was a potluck, and he had brought the most amazing soba noodle dish. I must admit here I had been eating and cooking soba noodles for a long time, and they had never tasted this good. Sometimes, the pure buckwheat ones were a starchy glob.
I asked him – How did you prepare this dish? He replied that while living in Japan, he had been taught to wash the noodles literally. I can’t recall the exact number of rinses, but it was fascinating. I went home, and the next day, I tried this technique, but I have never looked back.
one method to cook soba noodles
Washing soba noodles after cooking is beneficial for several reasons. First, it helps remove excess starch from the noodles, preventing them from becoming sticky and clumping together. This results in a better texture, making the noodles smoother and firmer. Second, rinsing in cold water immediately stops cooking, ensuring the noodles retain their desired consistency and don’t become overly soft. Lastly, washing soba noodles can also help enhance their subtle flavor by removing any surface starch that might mask their taste.
Add soba noodles to the boiling water, stirring them immediately to ensure they are fully submerged.
Once the water returns to a boil, reduce the heat slightly to maintain a simmer and cook for around 5 to 7 minutes.
Check if the noodles are cooked by tasting one; there is no need to be al dante, as they taste best when cooked thoroughly.
Drain the noodles in the colander and wash them by hand in the cold water, rubbing and swirling them to remove excess starch. If they break apart in this process, they have been overcooked.
They are now ready for salad or to be placed in a warm soup.
Alternatively, you can wash the noodles in a big bowl of cold water and strain.
Now, let’s dive into putting it all together.
Tips for sourcing fresh spring vegetables
When it comes to finding fresh spring vegetables for your salad, it’s important to choose the best quality produce available. Here are a few ideas to help you find the freshest and most flavorful spring vegetables:
Shop at local farmers’ markets or join a community-supported agriculture (CSA) program. These sources often have the freshest and most seasonal produce available.
Look for vibrant colors and textures. Avoid vegetables that appear wilted or muted colors.
Consider growing your own spring vegetables. You can grow herbs or microgreens in pots or small containers, even with limited space.
And it doesn’t hurt to have the watchful eyes of your favorite furry friend waiting for the best scraps in the kitchen.
Vegan dressing options for the salad
The dressing is essential to any salad, and this vegan soba noodle salad is no exception. Here are a few vegan dressing options to consider:
Sesame ginger tahini dressing: Whisk together toasted sesame, tahini, soy sauce, rice vinegar, grated ginger, minced garlic, and a touch of maple syrup for sweetness.
Citrus miso dressing: Combine orange juice, lime juice, white miso paste, rice vinegar, and a drizzle of maple syrup for a tangy and slightly sweet dressing.
Creamy avocado dressing: Blend ripe avocado, lemon juice, garlic, fresh herbs like cilantro or basil, and a splash of water until smooth and creamy.
Feel free to experiment with different combinations and adjust the flavors to suit your taste preferences. The dressing should complement the flavors of the soba noodles and spring vegetables without overpowering them.
Free Ebook
The food we eat significantly impacts our health, but how we prepare it can also have an effect. Eating a diet high in processed foods, sugar, and unhealthy fats can lead to many health problems, such as obesity and heart disease. Furthermore, what if I told you that changing these factors could make all the difference? You can improve your health by cooking your meals with whole food and plant-based ingredients. First, grab this free recipe ebook that incorporates flavors and principles from my Ayurvedic and Lifestyle Medicine training, and it is 100% plant-based. Then let me know what you have made.
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Here is the recipe for making Vegan Soba Noodle Salad
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A delicious Vegan Soba Noodle Salad with fresh Vegetables to compliment any season. We always seem to have it in the spring.
Ingredients
Scale
6 ounces cooked soba noodles
2 star anise
1/4 up to 1/2 tsp Chinese 5 spice
1 teaspoon grated ginger
1/4 cup fresh peas or frozen
1/2 cup sliced celery
1/2 cup sliced cabbage.
1/4 cup sliced fresh spring onions
4 cups lettuce of choice
1 avocado
fresh herbs of choice for garnish, I used dill and chives
Instructions
Cook soba noodles as outlined and “wash” thoroughly.
Place 2 tablespoons of broth or water into a shallow sauté pan. Warm to medium-high heat until you see a bit of steam rising off the water, and add your vegetables, star anise, Chinese 5 spice, and ginger. You could even add a little bit of soy sauce if that is pleasing to your pallet, and perhaps squeeze some lime on top. Chili oil could be added, too. Cook for 5-10 minutes, depending on how done you like your veggies to be. You can even go longer if that is your preference. I like to put the lid on the optimized steaming, but you could certainly do this without a lid, too.
Rinse, pat dry, and gently rip apart the lettuce. Please place it in a large bowl, and add any additional vegetables you don’t want cooked, like avocado or cucumber.
Place your cooked soba noodles on top of the lettuce and then gently add your warmed vegetables to the salad. It’s best to eat it right away, as the warmth of the veggies can wilt the lettuce.
Drizzle with your favorite olive oil and vinaigrette/dressing to get the best flavor profile. I have a few suggestions in this post. You can also let the flavors combine with a drizzle of tahini sauce.
I recommend keeping the noodles and veggies separate. If there are leftovers, add a wonderful marinade and have them again the next day. Sometimes, they taste even better the next day.
Notes
Please see the blog post on how to cook soba noodles. From an Ayurvedic standpoint, adding cooked grains to salads can bring more balance to the diet.
If you make this recipe and enjoy it, please return and leave a comment and review. I love to hear how you are enjoying and adapting it.
Prep Time:15 minutes
Cook Time:15 minutes
Category:Vegan Salad
Cuisine:Japanese
Click on the image above to grab the ingredients on the “Instacart” from a list I have personally selected. The app will let you pick the store and provide a basis for the shopping and ingredient list. Then you can choose what you need. It has worked great for us.
ALSO…. if you select the “pick up” option, which you can do on the way home from work, you may even have a small credit on your purchases for your next visit.
To sum up, if you are a busy professional, look into Instacart to eat healthier when your schedule is hectic, either as a delivery or pick-up option.
Serving suggestions and variations
This vegan soba noodle salad with fresh spring vegetables can be enjoyed as a light lunch or a side dish to accompany your favorite main course. Here are a few serving suggestions and variations to consider:
Serve the salad as a main course by adding protein-rich ingredients such as tofu, tempeh, or edamame.
Add a crunchy flair over the salad by sprinkling toasted nuts or seeds, such as almonds, cashews, or sesame seeds.
For a sweetness burst, toss in fresh fruits like orange segments or diced mango.
If you prefer a spicier kick, sprinkle red pepper flakes or drizzle some sriracha sauce over the salad.
The beauty of this salad is its versatility. Feel free to get creative and personalize it to your liking. Plating it up can be done artfully, too.
A divine swirl of noodles and nature
Kitchen Supplies
Having the right supplies makes being in the kitchen easier. You can find the plant-powders by clicking on the image.
Click below to explore some of my favorite ways to store warm food in glass containers. The Wrek and Ball Glass jars are absolute staples in my kitchen.
Health benefits of the ingredients in this salad
Beyond the delicious flavors and vibrant colors, the ingredients in this vegan soba noodle salad offer a range of health benefits. The soba noodles provide a good source of fiber, protein, and essential minerals. The fresh spring vegetables contain vitamins, minerals, and antioxidants that support overall health and well-being. You can also add extra protein, as noted.
Depending on the ingredients used, the vegan dressing options can provide additional health benefits, such as anti-inflammatory properties from ginger or heart-healthy fats from avocado. Enjoying this salad regularly can nourish your body with various nutrients and support your overall health.
Embrace seasonal flavors with this vegan soba noodle salad
Vegan soba noodle salad with fresh (spring) vegetables is a delightful and nutritious dish that captures the essence of spring. Though notably, it could be adapted for any season. By choosing a plant-based diet, you’re not only benefiting your health but also the environment.
Soba noodles make a perfect base for this salad, offering a unique nutty flavor and a range of health benefits. The fresh spring vegetables add vibrancy, flavor, and many nutrients to the dish. Following the simple preparation steps and experimenting with different dressing options, you can create a salad that suits your taste preferences.
So, why not embrace spring flavors and try this recipe for yourself? Your taste buds and your body will thank you.
Try this recipe and savor spring flavors for a refreshing salad.
Let’s Explore Seasonal Eating: Early Spring
Our visit last weekend before the rain was filled with winter vegetables and fruits! This blood orange is lovely. And there was some wonderful organic calendula that can be dried and used in chocolate making and body care.
What is Seasonal Eating?
The role of local and/or seasonal eating is one that I am particularly interested in. I believe the connection to seasonal living builds a steady and essential connection to nature. Fortunately for me, it is not just my opinion; scientific data exists to explore this notion.
Eating locally and seasonally has been proposed to reduce the environmental impact of food production and enhance consumer health (Macdiarmid, 2013). However, the evidence supporting this idea is mixed. While some studies have found that local food can be inferior to non-local food (Edwards-Jones, 2010), others have highlighted the potential benefits of consuming local seasonal food for sustainable consumption (Vargas, 2021). The link between eating seasonally and a reduction of environmental impacts in the food chain has also been explored, with some research suggesting a potential benefit (Brooks, 2011). However, the overall impact of eating locally and seasonally on health and the environment remains complex and nuanced.
References
Macdiarmid JI. Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society. 2014;73(3):368-375.
Edwards-Jones G. Does eating local food reduce the environmental impact of food production and enhance consumer health? Proc Nutr Soc. 2010 Nov;69(4):582-91.
Vargas AM, de Moura AP, Deliza R, Cunha LM. The Role of Local Seasonal Foods in Enhancing Sustainable Food Consumption: A Systematic Literature Review. Foods. 2021; 10(9):2206.
Brooks, M., Foster, C., Holmes, M.R., & Wiltshire, J.J. (2011). Does consuming seasonal foods benefit the environment? Insights from recent research. Nutrition Bulletin, 36, 449-453.
Jaqua E, Biddy E, Moore C, Browne G. The Impact of the Six Pillars of Lifestyle Medicine on Brain Health. Cureus. 2023 Feb 3;15(2):e34605.
Elicit; Elicit: The Al Research Assistant; https://elicit.com; accessed 2/8/2024
In the complexity of considering the regional needs and long-term goals of feeding populations, I also believe that seasonal and, when feasible, local eating helps us cultivate mindfulness skills, paying attention to what is close and relevant. Exploring markets and local farms builds community connections, which is also part of Lifestyle Medicine’s core pillars of health.
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Looking to make a positive change in your life and community clincially? Dr. SiriChand is a board-certified physician in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. She has dedicated her career to promoting long-term vitality through the choices we make every day and is an expert in Ayurveda and plant-based nutrition.
She particularly works with physicians to explore how to create time for self-care and how to learn to innovate in their integrative medicine careers. Take the first step towards an aligned, happier future, and contact Dr. Siri Chand Khalsa today.
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This is our favorite spring veggie recipe. I hope you enjoy it as much as we do!