Enjoyed chilled or at room temperature, this Soba Noodle Salad tossed in a honey-soy dressing is exactly what you need for a quick, light meal.
What are some of your go-to warm-weather lunches? When I am not developing or testing a recipe, I like my summer lunch to be light and fuss-free. Today I made an easy and refreshing Soba Noodle Salad (蕎麦サラダ) that can be done in less than 20 minutes.
In this recipe, earthy Japanese soba noodles are tossed in a simple honey-soy dressing and garnished with green onions, cilantro, and sesame seeds. Simple yet bright in flavors, this salad is a true favorite of mine.
Table of Contents
What Are Soba Noodles?
Soba noodles are a type of Japanese noodles made of buckwheat, which has a completely different flavor and texture compared to the popular ramen noodles and udon noodles. Soba are often served cold such as Zaru Soba, room temperature, or in hot soup such as Soba Noodle Soup.
In Japan, we have different kinds of soba noodles depending on the percentage of buckwheat used in making the noodles.
100% vs. 80% Buckwheat Flour
Ju-wari Soba (十割そば) is made of 100% buckwheat flour, so it is gluten-free. It has a dry and rough texture so the noodles are easily broken compared to Hachi-wari Soba. Ju-wari soba has a strong buckwheat aroma and flavor, and it is hard to make because of the crumbly texture.
Hachi-wari Soba (八割そば) is made from 80% buckwheat flour and 20% wheat flour. Hachi-wari means 80% in Japanese. The noodle is much smoother with an al dente texture. Unlike Ju-wari Soba, it’s easy to swallow and chew. However, the buckwheat aroma is less than Ju-wari.
It’s hard to say which soba is tastier as it really is up to personal preferences.
Are Soba Noodles Healthy?
Soba noodles are considered a healthy carb choice, especially among the variety of noodles. Low in fat, soba noodles are a great source of amino acids, manganese, protein, and fiber. It is definitely healthier than udon or ramen noodles or regular spaghetti.
For gluten-free, look for soba noodles that are made with 100% buckwheat. Make sure to check the ingredient list. Some Japanese grocery stores offer Juwari Soba (十割そば) that is made of 100% buckwheat flour. In the US, you can find some of the common brands like Hakubaku Organic Soba or Eden Foods Soba (100% buckwheat; gluten-free) available online or at your local grocery stores.
👉🏻 Learn more about soba, including its origin and nutrition on my pantry page.
How to Make Soba Noodle Salad
Ingredients You’ll Need
- Soba noodles
- Green onions
- Toasted sesame seeds
- Dressing: neutral-tasting oil, roasted sesame oil, red pepper flakes (optional), honey, and soy sauce (or tamari)
This Soba Noodle Salad recipe is the perfect blank slate for customization.
For substance, feel free to add in veggies or proteins and turn the salad into a main dish. Here are some delicious opt-in ingredients:
- Thin strips of cucumber, carrots, bell peppers, or red cabbage
- Edamame, sugar snap peas
- Pickled veggies such as kimchi or quick pickled cucumber
- Blanched broccoli or a handful of arugula
- Hard-boiled egg or ramen eggs
- Shredded leftover chicken
- Grilled tofu
A Few Quick Tips
- Soba noodles cook a lot faster than spaghetti noodles so this noodle salad can be prepared in a very short time. It’s important to drain the noodles well and run them under cold running water. This helps to remove any starch from the noodles.
- You can prepare the dressing ahead of time, but toss everything together when you are ready to serve, or else soba noodles will absorb the dressing and become soggy.
More Soba Noodle Recipes
- Zaru Soba (Traditional Cold Soba Noodle)
- Toshikoshi Soba (New Year’s Eve Soba Noodle Soup)
- Soba Noodle Soup
- Oroshi Soba
Soba Noodle Salad
- Gather all the ingredients.
- To make the dressing, combine the vegetable oil, sesame oil, and crushed red peppers in a small saucepan.
- Whisk it all together and infuse the oil over medium heat for 3 minutes. Alternatively, you can put these ingredients in a small microwave-safe bowl and microwave for 3 minutes. Set aside to let it cool a bit; be careful while handling as it'll get very hot.
- Add the honey and soy sauce to the oil mixture.
- Whisk it all together until the honey has completely dissolved.
- Bring water to a boil in a large pot (you do not need to salt the water for cooking soba). Cook the soba noodles according to the package instructions, but make sure they are al dente. Drain into a colander and rinse the soba noodles under cold running water. This step is important to remove the excess starch from the noodles and to stop the cooking. Drain well and transfer to a large bowl.
- Thinly slice the green onions and chop the cilantro into small pieces.
- Add the dressing, green onions, cilantro, and sesame seeds to the bowl with the soba noodles.
- Toss everything together. Transfer to a serving bowl or plate. Serve chilled or at room temperature.
- You can keep the leftovers in an airtight container and store in the refrigerator for up to 3 days and in the freezer for 2 weeks.
Editor’s Note: This post was originally published on May 13, 2013. It is updated with a new video and step-by-step pictures in August 2016. The content was updated with more information in July 2022.