This protein-packed noodle salad tossed with an umami-rich Toasted Sesame, Tamari, and Garlic Dressing is high in protein, and along with the carbohydrates from the soba noodles, gives this salad mega staying power. This one has been in high demand ever since I first brought it to a family picnic (it travels like a dream!). It’s crunchy and bright from the red bell pepper, and salty and nutty from the earthy soba noodles and the surprising addition of chopped pistachios. It also has a bit of a bite from the crisp green onions and little pops of crunch and toasty flavour from the sesame seeds. It’s ready in less than 30 minutes, can be served warm or cold, and makes flavourful leftovers.
Prep Time – 5 minutes
Total Time – 30 minutes
Serves 4
Ingredients
- 1 cup frozen shelled edamame
- 1 batch Toasted Sesame, Tamari and Garlic Dressing
- 5 cups water
- 1 medium red bell pepper, seeded and diced (1 cup)
- ¾ cup thinly sliced green onions (3 large)
- 1/3 cup raw or roasted pistachios, finely chopped*
- ½ cup packed, fresh cilantro leaves, coarsely chopped
- 6.4 ounces dried soba noodles
- 2 cups packed baby spinach, thick stems removed, chopped
- Fine sea salt
- Freshly ground black pepper
- 4 tsp. toasted sesame seeds**
- 4 lime wedges
Directions
- Thaw the edamame and drain well.
- Make the Toasted Sesame, Tamari, and Garlic Dressing.
- Bring water to a boil in a medium pot.
- Meanwhile, prepare the bell pepper, green onions, pistachios, and cilantro, adding them to separate small bowls or arranging them in groupings on a large cutting board as you go.
- When the water comes to a boil, add the soba noodles, reduce the heat to medium-high, stir, and simmer, uncovered, according to the package directions (most soba noodles cook in 3 to 5 minutes), until al dente. Be sure not to overcook the noodles or they will be mushy in your salad.
- Drain the noodles and rinse under cold running water for at least 1 minute stop the cooking process and prevent the noodles from sticking. Drain very well.
Toasted Sesame, Tamari & Garlic Dressing
Makes ⅔ cup
This dressing has it all, and you’ll be enjoying it right off the spoon! It’s umami-rich from the tamari, sweet from the pure maple syrup, tangy from the rice vinegar, creamy from the tahini, and deeply rich from the sesame oil.
Ingredients
- 1 medium garlic clove
- 3 Tbsp. light tamari*
- 3 Tbsp. seasoned rice vinegar
- 2 Tbsp. grapeseed oil or pure/refined olive oil
- 2 Tbsp. runny tahini
- 1 Tbsp. + 1 tsp. toasted sesame oil
- 3 to 4 tsp. pure maple syrup, to taste
NOTE:
Store in an airtight container in the fridge for up to 5 days or in the freezer for up to 6 weeks. Stir before each use, if needed.
It’s important to use light tamari (not regular full-sodium tamari) or the dressing will be too salty.
** If you prefer a tangier dressing, use 3 teaspoons of pure maple syrup; if you prefer a sweeter dressing, use 4 teaspoons. The sweetness counters the slightly bitter taste of the kale.
Nutrition facts per serving
Calories 520; protein 24 g; fat 22 g; carbs 60 g.
Photography By: Angela Liddon and Eric Liddon
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