For the salad:
1 8-ounce box 100% buckwheat soba noodles
1 red bell pepper, sliced into very thin strips (about 1 heaping cup)
2 cups grated, julienned, or spiralized carrot
1 cup finely shredded red cabbage
1 cup shelled, steamed (organic/GMO free) edamame
¼ cup basil, chopped
¼ cup cilantro, chopped
Black sesame seeds, for garnish (optional)
For the tahini dressing:
2 tablespoons low sodium tamari
1 tablespoon maple syrup
2 teaspoons rice vinegar
2 teaspoons toasted sesame oil
2 teaspoons finely minced ginger
1 large clove garlic, crushed
¼ cup tahini
⅓ cup warm water
Bring a pot of water to boil. Add the buckwheat noodles and cook
according to package instructions. Drain the noodles and rinse them in
While the noodles are boiling, whisk together all of the dressing ingredients.
Combine the noodles and all of the remaining salad ingredients except
for the sesame seeds. Top the salad with the dressing and mix very
well. Top with sesame seeds and serve.
Health Benefits of Soba Noodles:
Buckwheat flour — the base for soba noodles — has many health
benefits and is a gluten-free grain, it’s an alternative for those
unable to consume wheat.
It is heart healthy and rich in phytonutrients, “Phytonutrients are
antioxidants that can prevent a variety of diseases.”
Buckwheat flour is a good source of nutrients like protein, fiber,
iron, carbohydrates, thiamine. Buckwheat soba noodles are also a great
source of manganese. A cup of cooked noodles boasts 426 micrograms,
which contributes 19 percent toward the daily manganese needs for men
and 24 percent for women.
Manganese makes up a component of several enzymes, including those
needed to convert food into energy and antioxidant enzymes — a class
of enzymes that quash harmful free radicals to prevent cell damage.
Manganese also helps make collagen, a protein required for wound
healing, and maintains healthy cartilage and bone.
Certified Nutrition Coach