Renee’s Gut-Friendly Soba Noodle Salad
If you know me well, then you know 1) I’m a salad lover, and 2) I hate letting any vegetables go to waste.
This gut-friendly soba noodle salad is the ultimate combination of fiber, plant protein, and a tangy peanut-based dressing that will have you coming back for more. It’s perfect for when you have random leftover vegetables in your fridge that you just don’t know what to do with!
This salad contains some of my all-time favorite veggies, including red cabbage, carrots, and yellow pepper. Red cabbage may not be adored by most, but here is why you should include more of it in your diet.
The beautiful blue-violet colors found in cabbage are due to substances called anthocyanins. Anthocyanins are health-promoting and may help reduce the risk of chronic disease and inflammation over time. Red cabbage also contains key nutrients such as Vitamin C and Fiber. A bonus tip on red cabbage is that if you purchase it fermented, it will provide your gut with probiotics. Think of probiotics as beneficial bugs that can help strengthen what already exists in your gut.
Another ingredient that I love in this salad is edamame. Edamame adds a plant source of protein as well as fiber, two nutrients that aid in keeping you full, minus the calories. Edamame is also a food that can be fun for kids to experiment with. My daughters love popping edamame out of the pod and helping me mix it into the salad. When my girls help me cook, they are also more likely to experiment with food and eat it too.
Lastly, soba noodles are a wonderful addition to any salad. They are made from buckwheat flour and are a higher protein option compared to other noodles. Because they are whole grains and made from buckwheat flour, they are digested slowly compared to other noodles. A serving of soba noodles provides about 6 grams of protein, plus essential vitamins and minerals such as Iron and Calcium.
This salad is also a crowd-pleaser and easy to make the night before if you are expecting company. You can easily add your favorite proteins, such as grilled chicken or fish, to make a complete meal.
Ingredients
Salad
- 2 cups red cabbage, shredded
- 2 cups carrots, shredded
- 1.5 cups edamame (purchase de-podded for convenience)
- 1.5 cups yellow peppers, diced
- 1/2 cup red onion
- 2 cups soba noodles
Peanut Sauce
- 1/4 cup creamy peanut butter
- 2 Tbsp. rice wine vinegar
- 2 Tbsp. low-sodium soy sauce
- 1/4 cup warm water
- 2 Tbsp red pepper flakes
- Salt and pepper (to taste)
Instructions
- Boil soba noodles for 3-4 minutes.
- Drain noodles and rinse with cold water; set aside.
- Dice red onion and yellow pepper and set aside in a separate bowl.
- Shred red cabbage and carrots using a grater (or another kitchen device).
- De-pod your edamame or purchase a bag of shelled edamame for convenience; it will save you time.
- Combine all ingredients (red cabbage, carrots, edamame, yellow peppers, and red onion) together in a bowl and set aside.
- To make the peanut sauce, combine peanut butter with soy sauce, rice wine vinegar, and seasonings.
- Whisk together by adding the warm water. Whisk until consistency is smooth. If your dressing is still chunky, add more warm water until you achieve the desired consistency.
- Add soba noodles and dressing to the salad, and enjoy!
Nutrition
- Serving Size: 4
Find it online: https://drreneekorczak.com/gut-friendly-soba-noodle-salad/
