Edamame and Soba Noodle Low FODMAP Salad
Zesty, flavourful and packed with great nutrition, this Edamame & Soba Noodle Salad is a perfect blend of textures and tastes! With 17g of plant-based protein and 6 g fibre per serving, this vegan salad features tender buckwheat soba noodles, protein-rich edamame and crunchy matchstick carrots. Drizzled with a tangy ginger-tamari low FODMAP salad dressing and topped with fresh coriander, it’s a refreshing and satisfying meal for any time of the day.
Inspired by my love for quick, healthy and delicious plant-based meals, I created this Edamame & Soba Noodle Salad to bring together wholesome ingredients in a delicious combination. This recipe is perfect for those looking for a nutritious meal that doesn’t hold out on flavour.
I love Asian flavours and I wanted to capture their essence in a salad that’s not only suitable on a low FODMAP diet and easy to prepare but also a joy to eat. I love this recipe for its balance of textures and flavours, from the tender soba noodles and crunchy edamame to the tangy dressing and fresh coriander, my absolute favourite herb! It’s ideal for a quick lunch or a light dinner, providing sustained energy and satisfaction.
Why don’t you check out my Moroccan Spiced Quinoa low FODMAP Salad and low FODMAP salad dressing recipes too for more ideas.
Recipe Notes
Serving Size
One serving equals approximately one small cup. Increase the serving size to up to 220 g, 1/3 of the recipe, for a bigger meal. This is still low FODMAP and includes the upper low FODMAP limit for edamame of 90 g.
Leftovers
Refrigerate in an airtight containing for up to four days.
More Flavour
Add sriracha sauce to the dressing to add more flavour and heat. Sriracha has been tested by Monash and is low FODMAP in amounts up to 1 tsp (5 g), as it contains small amounts of garlic. However, avoid it if you struggle with spicy food as tt may still trigger symptoms in IBS due to the chilli content.
Additional toppings
Top with sesame seeds or chopped peanuts (both are low FODMAP).
Enjoy!
Edamame & Soba Noodle Salad
Equipment
- 1 saucepan
- 1 Small bowl
- 1 Large mixing bowl
Ingredients
- 200 g Buckwheat soba noodles dry, uncooked
- 310 g Frozen edamame beans
- 2 tbsp Extra virgin olive oil
- 2 tbsp Tamari
- 2 tbsp Rice vinegar
- 1 tbsp Maple Syrup
- 1 tbsp Fresh ginger minced
- 125 g Carrots
- 10 g Coriander chopped
Instructions
- Cook the 200 g Buckwheat soba noodles according to the package instructions. With 2 minutes remaining add the 310 g Frozen edamame beans. Drain and rinse with cold water until completely cooled.
- Meanwhile, stir together the 2 tbsp Extra virgin olive oil, 2 tbsp Tamari, 2 tbsp Rice vinegar, 1 tbsp Maple Syrup and 1 tbsp Fresh ginger in a bowl.
- Peel and cut the 125 g Carrots into matchsticks. Place the soba noodles and edamame into a large bowl with the carrots. Add the dressing and toss well to combine. Divide into bowls and top with 10 g Coriander. Enjoy!
