What are some of your go-to warm-weather lunches? When I am not developing or testing a recipe, I like my summer lunch to be light and fuss-free. Today I made an easy and refreshing Soba Noodle Salad (蕎麦サラダ) that can be done in less than 20 minutes. In this recipe, earthy Japanese soba noodles are tossed in a simple honey-soy dressing and garnished with green onions, cilantro, and sesame seeds. Simple yet bright in flavors, this salad is a true favorite of mine.
What Are Soba Noodles?
Soba noodles are a type of Japanese noodles made of buckwheat, which has a completely different flavor and texture compared to the popular ramen noodles and udon noodles. Soba are often served cold such as Zaru Soba, room temperature, or in hot soup such as Soba Noodle Soup. In Japan, we have different kinds of soba noodles depending on the percentage of buckwheat used in making the noodles.
100% vs. 80% Buckwheat Flour
Ju-wari Soba (十割そば) is made of 100% buckwheat flour, so it is gluten-free. It has a dry and rough texture so the noodles are easily broken compared to Hachi-wari Soba. Ju-wari soba has a strong buckwheat aroma and flavor, and it is hard to make because of the crumbly texture. Hachi-wari Soba (八割そば) is made from 80% buckwheat flour and 20% wheat flour. Hachi-wari means 80% in Japanese. The noodle is much smoother with an al dente texture. Unlike Ju-wari Soba, it’s easy to swallow and chew. However, the buckwheat aroma is less than Ju-wari. It’s hard to say which soba is tastier as it really is up to personal preferences.
Are Soba Noodles Healthy?
Soba noodles are considered a healthy carb choice, especially among the variety of noodles. Low in fat, soba noodles are a great source of amino acids, manganese, protein, and fiber. It is definitely healthier than udon or ramen noodles or regular spaghetti. For gluten-free, look for soba noodles that are made with 100% buckwheat. Make sure to check the ingredient list. Some Japanese grocery stores offer Juwari Soba (十割そば) that is made of 100% buckwheat flour. In the US, you can find some of the common brands like Hakubaku Organic Soba or Eden Foods Soba (100% buckwheat; gluten-free) available online or at your local grocery stores. 👉🏻 Learn more about soba, including its origin and nutrition on my pantry page.
How to Make Soba Noodle Salad
Ingredients You’ll Need
Soba noodlesGreen onionsCilantroToasted sesame seedsDressing: neutral-tasting oil, roasted sesame oil, red pepper flakes (optional), honey, and soy sauce (or tamari)
This Soba Noodle Salad recipe is the perfect blank slate for customization. For substance, feel free to add in veggies or proteins and turn the salad into a main dish. Here are some delicious opt-in ingredients:
Thin strips of cucumber, carrots, bell peppers, or red cabbageEdamame, sugar snap peasPickled veggies such as kimchi or quick pickled cucumberBlanched broccoli or a handful of arugulaHard-boiled egg or ramen eggsShredded leftover chickenGrilled tofu
A Few Quick Tips
Soba noodles cook a lot faster than spaghetti noodles so this noodle salad can be prepared in a very short time. It’s important to drain the noodles well and run them under cold running water. This helps to remove any starch from the noodles.You can prepare the dressing ahead of time, but toss everything together when you are ready to serve, or else soba noodles will absorb the dressing and become soggy.
More Soba Noodle Recipes
Zaru Soba (Traditional Cold Soba Noodle) Toshikoshi Soba (New Year’s Eve Soba Noodle Soup)Soba Noodle SoupOroshi Soba
Wish to learn more about Japanese cooking? Sign up for our free newsletter to receive cooking tips & recipe updates! And stay in touch with me on Facebook, Pinterest, YouTube, and Instagram. Editor’s Note: This post was originally published on May 13, 2013. It is updated with a new video and step-by-step pictures in August 2016. The content was updated with more information in July 2022.
