Soba Noodle and Edamame Bean Salad

A fresh, protein-packed noodle salad that’s quick to make, satisfying, and easy to customise with whatever veg you have on hand.

Ingredients (serves 1)

• 40-80g  (1/2 - 1 bundle) soba noodles

• 2 handfuls baby spinach or other salad greens

• 1 cup shelled edamame beans (you get these in the frozen section of the supermarket with frozen veg)

• Optional additional veggies: handful of coleslaw, chopped tomato, shredded lettuce, sliced capsicum, or any others you enjoy

• Optional additional protein: canned tuna, cooked chicken, or tofu

• Optional toppings: 1 tablespoon of chopped nuts or seeds (e.g. sesame, almonds, sunflower seeds)

• Optional dressing: Sesame dressing (store-bought or homemade - see recipe below)

Method

1. Cook the soba noodles
   Bring a large pot of water to the boil. Add noodles and cook following the packet instructions (usually 4–6 minutes).
   Drain, then rinse well under cold running water several times to remove excess salt and starch. Set aside to cool.

2. Cook the edamame beans
   Prepare according to the packet instructions - boil, steam or microwave until tender. Drain, cool, and set aside.

3. Assemble the salad
   In a large bowl, layer the baby spinach or salad greens.
   Add your chosen extra vegetables, the cooled soba noodles, and the edamame beans.
   If using, mix through your choice of protein.

4. Dress and top
   Drizzle with sesame dressing, toss gently to combine, and sprinkle with your favourite nuts or seeds for crunch.

Quick Sesame Dressing

Ingredients (serves 4)

• 2 tbsp sesame oil

• 1 tbsp soy sauce (use reduced-salt if preferred)

• 1 tbsp rice vinegar or lemon juice

• 1 tsp honey or maple syrup

• 1 tsp toasted sesame seeds

Method

1. Whisk all ingredients together until smooth, then drizzle over your salad.

2. Keep leftovers in a sealed jar in the fridge for a couple of weeks.

A note from Claire: When I have this meal as a moderately active midlife female, I have about 40g or ½ a bundle of dried noodles, my husband however has 80g, 1 bundle. If you are very active you might also like the large portion. The amount of carbohydrate you need varies, so the quantity can be adapted to suit your needs.

Nutrition approx per serve:

Salad with 80g dry noodles
2115 kJ | 506 kcals | 61g Carbohydrates | 5g of which Sugars | 33g Protein | 12g Fat | 1.7g of which Saturated | 13g Fibre | 670mg Sodium

Salad with 40g dry noodles
1520 kJ | 364 kcals | 33g Carbohydrates | 4g of which Sugars | 27g Protein | 11g Fat | 1.6g of which Saturated | 12g Fibre | 350mg Sodium

Paired with protein
- Tuna (100g) = 490kJ | 117 kcals | 0g Carbohydrates | 0g of which Sugars | 27g Protein | 1g Fat | 0.3g of which Saturated | 0g Fibre | 310mg Sodium
- Cooked Chicken (100g) = 580 kJ | 139 kcals | 0g Carbohydrates | 0g of which Sugars | 28g Protein | 2.7g Fat | 0.8 of which Saturated | 0g Fibre | 60mg Sodium
- Tofu (100g) = 450 kJ | 108 kcals | 0g Carbohydrates | 0g of which Sugars | 12g Protein | 6.6g Fat | 0.9g of which Saturated | 1g Fibre | 5mg Sodium

Optional sesame dressing (1 tbsp/17ml)
260 kJ | 62 kcals | 2g Carbohydrates | 2g of which Sugars | 0.3g Protein | 5.9g Fat | 0.9g of which Saturated | 0g Fibre | 275mg Sodium