Vegan peanut and ginger soba noodle salad

Vegan peanut and ginger soba noodle salad with soba, tempeh or smoked tofu, edamame, carrot and a creamy peanut dressing – spicy, fresh and pleasantly satisfying.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 5 min
• Total time: 20 min
• Calories: 430 kcal per serving
• Protein: 18 g
• Fat: 16 g
• Carbs: 54 g

Ingredients

• 100 g firm tempeh or smoked tofu
• 1 splash of hot water
• 1 handful of edamame beans
• 1 carrot
• 1 piece of ginger (about 2 cm)
• 100 g Japanese soba noodles
• 1 tbsp toasted sesame oil
• 2 tbsp peanut butter
• Sesame seeds
• Fresh coriander or garden cress
• 2 tbsp dark soy sauce

Method

You’ll need: chopping board · knife · mixing bowl · sieve · grater

1. Cook the soba noodles in boiling water for 4–5 min, then drain and rinse straight away under cold water. This keeps them loose so they stick together less.
2. Pour hot water over the edamame and leave to steep briefly. Cut the carrot into thin ribbons with a peeler and finely grate the ginger.
3. For the dressing, stir together the peanut butter, soy sauce, sesame oil and grated ginger. Stir in a little hot water until the sauce is smooth and creamy.
4. Mix the soba noodles with the edamame, carrot ribbons and tempeh or smoked tofu in a bowl. Pour over the dressing and toss everything thoroughly.
5. Leave to stand briefly so the soba noodles and tempeh or smoked tofu soak up the sauce.

Good to know

A salad like this is quiet comfort food. Creamy, spicy and fresh without feeling heavy. I especially like it when things need to be quick but I still want something real on my plate.

Swaps

Tempeh or smoked tofu → plain tofu or cooked chickpeas (less processed, also contain protein and minerals) Toasted sesame oil → extra virgin olive oil or diced avocado (mainly monounsaturated fats, no seed oils) Peanut butter → almond butter or cashew butter with no additives (provides unsaturated fats and minerals) Japanese soba noodles → 100% buckwheat soba or shirataki/konjac noodles (more wholegrain character and fibre, or far fewer calories)

Allergens

Contains soya, peanuts and sesame; depending on the product, soba may contain wheat. Generally suitable for children if nut and soya allergies have been ruled out; during pregnancy, pasteurised smoked tofu and well-heated tempeh are common, and if you're unsure, your doctor's individual advice is what counts. Contains: gluten.

Frequently asked questions

What does edamame contain nutritionally?

Edamame provide plant protein, fibre, folate, iron, magnesium and potassium. They also contain natural soya compounds such as isoflavones, and their mild, slightly sweet flavour goes well with the peanut dressing.

Is ginger in a noodle salad like this just for aroma, or does it add more?

Ginger mainly brings essential oils and pungent compounds such as gingerols. How much of them ends up in the finished dish depends a lot on freshness, variety and the amount used.

What's the difference between tempeh and smoked tofu in terms of what they contain?

Both provide protein and minerals from soya; tempeh also often has a little more texture and, thanks to fermentation, a different flavour. How fermentation affects how well you tolerate it varies and isn't the same for everyone.

How do soba noodles compare with regular wheat noodles?

It depends on the buckwheat content. Pure or high-buckwheat soba usually contain more manganese and other micronutrients than classic wheat noodles, but many products are a blend with wheat.

How well do people tolerate the peanut butter and sesame in the sauce?

Both provide unsaturated fats, but also concentrated allergens. If you don't tolerate nuts, peanuts or sesame well, be especially careful here, because even small amounts can matter.

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