Vegan Soba Noodle Salad

Buckwheat noodles vegan bowl
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Here is a satisfying and flavorful vegan soba noodle salad dish that offers a combination of carbohydrates, protein, and healthy fats. This dish is known for its diverse textures and flavors, and it’s fully customizable to suit your preferences.

As plant-based vegan dietitians dedicated to promoting a plant-based lifestyle, our aim is to provide you with a repertoire of nourishing and effortlessly prepared recipes. This particular one can be savored as part of a vegan diet or if you’re seeking to incorporate more plant-based dishes into your eating routine.

Why do we like this vegan soba noodle salad recipe?

This delightful vegan salad features Japanese soba noodles as its star ingredient, and what makes it particularly noteworthy is its gluten-free nature. If you’re in search of an alternative to pasta that contains gluten, this is an excellent choice. 

Buckwheat, from which soba noodles are derived, is not related to the wheat family; rather, it’s a seed, and its flour can be used in baked goods such as pancakes or to craft these delectably chewy soba noodles. 


Soba noodles offer a substantial source of plant-based protein and are rich in essential nutrients like manganese, which are beneficial for the body. 

Another remarkable advantage is their lower glycemic index compared to regular noodles, meaning they have a milder impact on blood sugar levels, contributing to better blood sugar control.

Beyond their nutritional benefits, soba noodles are incredibly convenient, cooking to perfection in just 5 minutes, making them an ideal choice for hectic days.

Their versatility shines through as they can be enjoyed either hot or cold. With soba noodles as a base, the possibilities for creating diverse vegan soba noodle salad bowls are virtually limitless, allowing you to experiment with various sauces and toppings. For those who lean towards warm dishes, they also excel as the foundation for a flavorful soup bowl.

What ingredients are in this vegan soba noodle salad recipe?

In addition to the soba noodles, this recipe incorporates frozen edamame, a swift source of protein that necessitates no cooking, making it a convenient choice for a plant-based diet. 

To introduce an element of crunch to this vegan soba noodle salad, feel free to garnish this dish with your preferred vegetables. In this rendition, we’ve opted for snow peas, radishes, and avocado. Avocado contributes healthy fats, rendering this meal a well-rounded offering of all three macronutrients.

Lastly, you can experiment with the flavor profile using the sauce ingredients. Incorporate maple syrup for a touch of sweetness, soy sauce for added saltiness, sesame oil for a deeper richness, and rice vinegar to infuse a hint of acidity.

Soba noodles

To receive additional assistance with your vegan diet, book a free discovery call with our team of plant-based vegan dietitians.

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Vegan Soba Noodle Salad

Difficulty: Beginner Prep Time 5 min Cook Time 5 min Total Time 10 mins Servings: 4 Calories: 1472 total calories (369 calories per serving) Best Season: Suitable throughout the year


Quick Sesame Soba Noodles! These delightful noodles are crafted from nutty buckwheat flour, offering a delightful twist to your grain choices. What's more, they require less than 5 minutes of cooking time, ensuring that this delectable meal is ready to savor in under 10 minutes!





  1. Bring a pot of water to a boil. Add the soba noodles and cook for 4-5 minutes while gently stirring.

  2. During the last 3 minutes of cooking, toss in the edamame with the boiling noodles.

  3. While the noodles and edamame cook, prepare the dressing by combining soy sauce, rice vinegar, sesame oil, maple syrup, and a dash of black pepper.

  4. Once the noodles are cooked al dente (approximately 5 minutes), drain them and rinse thoroughly with cold water to stop the cooking process.

  5. Pour the prepared dressing over the cooled noodles.

  6. Add your choice of favorite vegetables and toppings. In this recipe, we used snow peas, radishes, and avocado.

  7. Sprinkle sesame seeds on top for added texture and flavor.

  8. To add a spicy kick, consider garnishing with basil, mint, or even a touch of sriracha.

  9. Serve and enjoy your Quick Sesame Soba Noodles!

Nutrition Facts

Serving Size 1/4 recipe

Servings 4

Amount Per Serving
Calories 368kcal
% Daily Value *
Total Fat 11g17%
Saturated Fat 1.4g7%
Sodium 455.42mg19%
Potassium 48mg2%
Total Carbohydrate 53.1g18%
Dietary Fiber 2.15g9%
Sugars 1.07g
Protein 12.4g25%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


Note that the Nutrition Facts Table doesn't include toppings (only the noodles, edamame, and sauce)

Keywords: Buckwheat noodles, soba noodles, vegan, noodles bowl, edamame soba noodle vegan salad

Frequently Asked Questions

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Are soba noodles good for celiac disease?

Yes! Soba noodles (aka buckwheat noodles) can be a suitable option for individuals with celiac disease who need to follow a gluten-free diet.

However, it's crucial to exercise caution and read the packaging carefully. Some soba noodles may be made from a mixture of buckwheat and wheat flour, which is not gluten-free.

To ensure they are safe for those with celiac disease, look for soba noodles that are specifically labeled as gluten-free or made solely from 100% buckwheat flour.


Can I make it ahead of time?

Soba noodle salads make excellent choices for meal prepping. To maintain freshness and optimal texture, it's advisable to store the dressing and toppings separately in the refrigerator for up to 4 days.

However, it's best to cook the soba noodles on the same day you plan to enjoy your salad to prevent them getting soggy.

Are any soba noodles vegan?

Yes, soba noodles are generally vegan. Traditional soba noodles are made primarily from buckwheat flour and water, both of which are plant-based ingredients. However, it's recommended to check the ingredient list on the packaging in case there are any added non-vegan ingredients.

Can I use another protein source than edamame?

This salad bowl is customizable, you can use other protein sources than edamame including tofu, tempeh, or peanut butter.


Can I use another noodle?

Certainly, you have the flexibility to substitute soba noodles with your preferred type of noodles in the recipe. Keep in mind that different noodles may have varying cooking times, so be prepared to adjust the cooking duration accordingly to ensure they are cooked to your desired level of doneness. 


If you like it, share it!

Tag #veganrecipes #plantbasedrds if you made this recipe. Follow @alyssafontainerd on Instagram for more recipes.

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alyssa fontaine plant based dietitian

Alyssa Fontaine, RD

Meet Alyssa Fontaine. She is the Founder of Plant-Based Dietitians, a team of plant-based dietitians and nutritionists offering online consultations in Canada and the United States

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