Buckwheat noodles contain a variety of nutrients that are a natural and healthy addition to one’s diet. Not only are they excellent for mental and digestive health, they are also believed by many around the world to have properties that prevent diseases, as they are high in protein and contain various types of amino acids, such as lysine and arginine. These are essential building blocks for child development, growth and stamina.
Buckwheat contains more vitamin B1 – which is important for strength and to maintain a healthy appetite – than white rice. In addition, buckwheat contains more vitamin B2, which is good for the skin and helps prevent ailments like canker sores, as well as vitamin E, which is good for anti-aging. There’s also choline, which prevents cancer and liver diseases, and polyphenols, which helps prevent the death of memory cells to reduce the risk of dementia or going senile. The list goes on.
One of the star ingredients in my Vegetable Soba Noodle Salad was my Talley Farms French Green Beans. They are thin and delicate, making them a perfect element for this salad. I blanched them briefly in boiling water and immediately plunged them into an ice bath to maintain their crispness and bright color. I then cut them into diagonal bite sized pieces. I also added a julienned assortment of carrots, red pepper, English cucumber and sliced green onions. This was all tossed with an aromatic dressing that included fresh grated ginger, toasted sesame oil, tamari, and peach balsamic & rice vinegars. The addition of toasted sesame seeds and chopped cilantro finished the salad to give it a final touch. Light, fresh and incredibly delish!
I served my soba noodle salad alongside Turkey Lettuce Wraps. A perfect compliment to complete the meal. (recipe will be posted soon!)
Serves 6
Ingredients
- 1/4 cup rice vinegar
- 2 Tablespoons peach balsamic vinegar (or white balsamic)
- 1 teaspoon brown sugar
- 1 tablespoon freshly grated ginger
- 1 tablespoon honey
- 2 tablespoons tamari or soy sauce
- 2 teaspoons toasted sesame oil
- 2 teaspoons chili sauce (Sriracha)
- 1/4 cup grapeseed oil
- 12 ounces, buckwheat noodles, cooked al dente according to package, cooled in an ice bath until room temperature
- 2 medium carrots, peeled and shredded or julienned
- 1 medium red bell pepper, seeded and julienned
- 1 English cucumber, partially peeled and julienned, removing innermost seed slices
- 1 lb. French green beans, blanched for 2 minutes and cooled in an ice bath, cut diagonally into bite sized pieces
- 3 green onions, sliced
- 1/4 cup chopped fresh cilantro leaves
- 1/8 cup toasted sesame seeds
Directions
- Whisk together the vinegars, sugar, ginger, honey, tamari, sesame oil, and chili sauce in a large bowl until combined. Slowly whisk in the grapeseed oil until the dressing is emulsified.
- Add the noodles, carrot, pepper, cucumber, green beans, green onions, cilantro and sesame seeds. Gently mix to combine and serve.
Note
- You can use any mixture of seasonal vegetables you have on hand. Other suggestions may include snap peas, mushrooms, asparagus, etc.
- Unlike other pasta salads, buckwheat noodles do not absorb the dressing so be careful not to overdress. This salad is best eaten the same day so it doesn’t get soggy. If you make extra, save some of the salad and dressing separately and toss before eating.
(Printable recipe can be found in my recipe index under Salads)