Soba noodles, spinach, cucumber, peas, spring onions, and cilantro are coated in a dressing for this Perfect Soba Noodle Salad

Perfect Soba Noodle Salad


This week, I have another super green, delicious, and nourishing recipe for you. The best part? It only takes about 15 minutes to make, making it perfect to pull together at the end of a long day, or make ahead and keep ready as a lunch option for several days in a row. I promise you, you will crave this Perfect Soba Noddle Salad, and it will become a roster in your array of recipes making it a truly versatile and wholesome option.

Peas, tofu, cilantro, spinach, cucumber, and spring onions are being prepared in a salad bowl

You might be asking, what are soba noodles? Soba noodles originate from Japan and are made from buckwheat flour, making them a great gluten-free noodle option. They have a slightly nutty flavor and, due to the buckwheat, are also packed with fiber, which is so essential for our gut health. Be sure to check the labels carefully, as some brands mix in a bit of wheat flour with the soba, which would take away the gluten-free element.

Spinach and cucumber are being prepared in a salad bowl for this Perfect Soba Noodle Salad

Key Ingredients for this Perfect Soba Noodle Salad

I kept this Perfect Soba Noodle Salad super green, and spring fresh. You want veggies that provide hearty flavor, but also crunch and texture. In this version, I used peas, spring onions, cilantro, and cucumber as the main stars of the show. But truly, this salad can be made with anything you have left in your fridge. Crunchy bell pepper, delicate and protein-bursting edamame, or even steamed broccoli florets would likely work really well here. To bring this salad together, I made a zesty dressing that perfectly complements the flavors of the soba noodles and vegetables.

Spinach, cucumber, cilantro, peas, spring onions, and soba noodles are coated in a dressing in order to be tossed together

Step-by-step Guide to Preparing the Soba Noodle Salad

I have taken some progress pictures, which was a lot of fun, but truly this Perfect Soba Noodle Salad could not be easier to make. You simply put the soba noodles in hot water, and let them steam. Meanwhile, you prepare the tofu, cut up the veggies, and combine the sauce ingredients. Mix everything together, serve with the tofu, and you are done. It is that simple. Who says nourishing, delicious, and soul-feeding cannot be combined in one?!

Perfect Soba Noodle salad in a bowl, tossed and ready to be served

Health Benefits of the Ingredients Used in This Recipe

There is so much goodness in this salad… so I thought I would bring a fun fact about each one of them. Peas contain vitamin C, E, and zinc. They are great at supporting your immune system and are anti-inflammatory. They are also full of antioxidants. The ones in peas are particularly good at supporting your eye health.

Cucumber contains vitamin C, vitamin k, magnesium, manganese, and potassium. It also has a high water content, which makes it incredibly hydrating. In several test-tube studies, cucumber was found to decrease blood sugar levels.

Spring onions, also called scallions, are part of the allium family, which is also home to onions, garlic, leeks, shallots, and chives. All of these are excellent prebiotics, making them a great feeding ground for good-gut bacteria. They are also loaded with fiber, allacin, and vitamin C. Allacin, amongst other things, may help prevent cancer growth, lowers blood sugar, and cholesterol levels.

Perfect Soba Noodle salad photographed up close

Tips for Storing the Perfect Soba Noodle Salad

If you are making this soba noodle salad a few days ahead of time, or want to keep for lunches throughout the week, I suggest prepping the salad ingredients and keeping the dressing separate. That way, the salad and veggies will not get soggy. Simply pour on once you are ready to serve.

Perfect soba noodle salad with tofu on the side plated on two plates; photographed from above

How Can I Adjust this Recipe to My Dietary Requirements?

This salad is vegetarian, vegan, gluten-free, and dairy free. Due to the peanut butter used, it is not nut-free. As buckwheats are a grain, it is also not paleo-friendly.

Perfect Soba Noodle Salad being picked up by a fork and knife to be eaten; photographed up close

Similar Recipes on the Blog

If this salad has won over your heart, be sure to also check out these alternative crunchy options:

I hope you enjoy this recipe as much as we did over here. If you are switching up the veggies, let me know which combinations you have tried, and how you liked them in the comments below. Happy soba noodle salad making!

Perfect Soba Noodle Salad

Recipe by Ann Robejsek
5.0 from 1 vote
Course: MainCuisine: Hearty saladDifficulty: Easy


Prep time


Cooking time




  • For the tofu
  • 1 tsp sesame oil

  • 200 gr. tofu

  • 1 tsp sambal oelek (optional)

  • For the salad
  • 100 gr. soba noodles

  • 140 gr. peas

  • 1/2 a cucumber

  • 2 spring onions (scallion)

  • A handful of chopped cilantro

  • 3 tbsp sunflower seeds (optional)

  • For the sauce
  • 4 tbsp peanut butter

  • 2 limes, juiced

  • 1 tbsp tamari

  • 1 tbsp sesame oil

  • Salt and pepper to taste

How to

  • For the tofu
  • Heat the sesame oil in a non-stick high heat pan. Cut the tofu into small cubes, about 1 cm each. Add to the pan and fry on high heat until browned. Be sure to toss often. If you want, add 1 tsp of sambal oelek to the tofu at the last minute and mix throug. Once brown and slightly crispy, set aside.
  • For the salad
  • In a bowl, pour some boiling water onto the soba noodles. Set aside whilst you are prepping the rest of the ingredients
  • In large salad bowl, add the peas (if you are using frozen, be sure to add them to the water of the soba noodles first in order to defrost). Wash and cut the cucumber and spring onions, and add to the bowl. Wash and finely chop the cilantro, and along with the sunflower seeds (if using)
  • Once the veggies are prepped, the soba noodles (and peas if defrosting) should be ready. Drain and add along to the salad bowl
  • For the sauce
  • Combine the peanut butter, lime juice, tamari, sesame oil, and salt and pepper. Pour onto the soba noodle salad and mix well. Serve alongside the tofu for an extra burst of protein and ENJOY!

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