Eat Well Recipe: Cold Soba Noodle Salad [Lunch]
A refreshing Japanese staple, Cold Soba Noodle Salad is an excellent ally in the fight against diabetes. Unlike refined white pasta, authentic soba is made from buckwheat, a gluten-free seed that contains chiro-inositol, a compound known to help lower blood glucose levels. Buckwheat also boasts a lower Glycemic Index (GI), providing a steady release of energy rather than a sharp insulin spike. This salad is packed with fibre-rich raw vegetables and a savoury dressing that utilises vinegar and ginger—two ingredients shown to improve insulin sensitivity. By prioritising a high ratio of vegetables to noodles, this dish offers a voluminous, satisfying meal that keeps you full while supporting long-term metabolic health.
Ingredients
Item | Quantity |
100% Buckwheat Soba Noodles | 200g |
Edamame Beans (Shelled) | ½ cup |
Cucumber (Julienned) | 1 medium |
Carrot (Shredded) | 1 medium |
Red Bell Pepper (Thinly sliced) | 1 small |
Dressing: Soy sauce (low sodium), Rice vinegar, Sesame oil, Grated ginger | 2 tbsp each |
Garnish: Toasted sesame seeds & Green onions | 1 tbsp |
Instructions
1. Cook the Soba
Bring a pot of water to a boil. Add the soba noodles and cook for 4–5 minutes (or according to package instructions). Crucial Step: Drain immediately and plunge the noodles into a bowl of ice water. Rub them gently with your hands to remove excess starch.
2. Prepare the Dressing
In a small jar, whisk together the low-sodium soy sauce, rice vinegar, sesame oil, and freshly grated ginger. If you like heat, add a dash of chilli flakes.
3. Assemble the Salad
In a large bowl, combine the cold, drained noodles with the edamame, cucumber, carrots, and bell peppers. The vibrant colours indicate a wide range of antioxidants.
4. Toss and Serve
Pour the dressing over the salad and toss well to coat. Sprinkle with sesame seeds and green onions just before serving for added crunch and flavour.
Tips for Success (Diabetes Prevention)
- The "100% Rule": Many commercial soba noodles are mixed with wheat flour, which raises the GI. Check the label to ensure 100% buckwheat is the only flour listed.
- Vinegar Power: The acetic acid in rice vinegar can help reduce the glycemic load of the entire meal. Don't skip it!
- Cooling Effect: Eating starch cold (after it has been cooked and chilled) increases resistant starch, which is better for gut health and results in a lower blood sugar rise.
- Protein Boost: Add grilled tofu or steamed prawns to increase the protein content, which further slows the absorption of glucose.
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