Crunchy Soba Noodle Slaw

By
Patsy Catsos, MS, RDN, LD
Patsy Catsos, MS, RDN, LD, is a nutrition expert with expertise in GI disorders. She is a leader in using the FODMAP approach with IBS patients.
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Patsy Catsos, MS, RDN, LD
Updated on September 20, 2019
soba noodle slaw
Patsy Catsos, MS, RDN, LD
Total Time: 24 min
Prep Time: 20 min
Cook Time: 4 min
Servings: 8 (1 1/2 cups each)

Nutrition Highlights (per serving)

240 calories
8g fat
37g carbs
9g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 8 (1 1/2 cups each)
Amount per serving  
Calories 240
% Daily Value*
Total Fat 8g 10%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 350mg 15%
Total Carbohydrate 37g 13%
Dietary Fiber 2g 7%
Total Sugars 4g  
Includes 2g Added Sugars 4%
Protein 9g  
Vitamin D 0mcg 0%
Calcium 42mg 3%
Iron 1mg 6%
Potassium 234mg 5%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Look no further for a fabulous side dish that everyone will enjoy. This soba noodle salad is crunchy, chewy, sweet, spicy, and colorful, and pairs well with grilled chicken, fish, or shrimp. Some or all of the flour in soba noodles is buckwheat, which is lower in FODMAPs than wheat flour. One-hundred percent buckwheat soba noodles are the most suitable for a low-FODMAP diet. If unavailable, choose a product with buckwheat featured higher on the list of ingredients than any other flour.

Ingredients

  • 10.5 ounces uncooked soba noodles
  • 3 tablespoons reduced-sodium soy sauce
  • 1 tablespoon granulated sugar
  • 3 tablespoons rice vinegar
  • 2 tablespoons fresh lime juice (1 lime)
  • 1 tablespoon toasted sesame oil
  • 2 teaspoons minced, peeled fresh ginger root
  • 2 tablespoons garlic-infused olive oil
  • 2 tablespoons peanut butter
  • 5 cups finely shredded green, red, or Chinese cabbage (10 ounces)
  • ¼ cup finely chopped daikon radish
  • 1 large carrot, shredded
  • ¼ cup thinly sliced scallion greens
  • ¼ cup chopped cilantro
  • 1 tablespoon toasted sesame seeds

Preparation

  1. Remove the paper rings from the soba noodles and prepare them according to the package directions. Be careful not to overcook them. Drain and rinse noodles with cool water.

  2. While the noodles are cooking, whisk together soy sauce, sugar, vinegar, lime juice, toasted sesame oil, minced ginger, garlic-infused oil, and peanut butter in a large salad bowl. Measure the cabbage, radish, carrots, scallion greens, and cilantro into the salad bowl. Then, add the cooked noodles and toss gently until salad is well-coated with the dressing. Garnish with sesame seeds and serve immediately.

Ingredient Variations and Substitutions

For a nut-free version, use 2 tablespoons of mayonnaise instead of 2 tablespoons of peanut butter.

Canned, drained water chestnuts or fresh jicama may be substituted for daikon radish.

A 10-ounce bag of shredded cabbage from the produce section of the grocery store can be used in this recipe.

No garlic-infused oil on hand? Warm one crushed clove of garlic in 2 tablespoons plus 1 teaspoon of oil over medium heat in a small saucepan until the garlic begins to brown. Remove and discard the garlic.

Cooking and Serving Tips

Soba noodles may soften too much if they are stored in the dressing. You can prepare the dressing and vegetables for this recipe ahead of time, but plan to cook and add the soba noodles immediately before serving.

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