Recipe of the Month

April 2013: Spring Soba Noodle Salad


This Spring Soba Noodle Pasta dish is easy to make, light, and tasty. Because of their buckwheat content, soba noodles are a slow-releasing carbohydrate, meaning they will keep you fuller for a longer period of time. If you have gluten issues, you will want to make sure you are buying 100% Whole Buckwheat Pasta (Eden Selected is a great brand) because Japanese soba noodles are made with a mix of buckwheat AND whole wheat flour. This 100% Whole Buckwheat pasta is also a good source of protein and fiber; and very low in fat and sodium.


  • 2 tablespoons soy sauce
  • 1 tablespoon Sugar in the Raw, or honey
  • 2 tablespoons unseasoned rice vinegar
  • 2 teaspoons finely grated ginger
  • 1 small clove garlic, minced
  • 1/2 teaspoon crushed red pepper flakes (we always add a little more at the end cuz we like a lil kick!)
  • 2 teaspoons dark sesame oil
  • 1 tablespoon vegetable oil


  • 1 lb asparagus spears
  • 8 ounces Buckwheat Soba Noodles (if you have gluten issues, look for soba noodles that are 100% buckwheat)
  • 2 small carrots, peeled and thinly sliced diagonally
  • 4 green onions, chopped
  • 1 tablespoon sesame seeds
  • 1/2 cup fresh cilantro (no cilantro? substitute an equal mix of chopped Italian parsley and mint leaves)
  • Fresh ground black pepper


  1. Make dressing first: In small bowl, combine soy sauce, sugar, rice vinegar, ginger, garlic and red pepper flakes. Gradually whisk in sesame oil and vegetable oil. Set aside.
  2. Bring large pot of water to a boil.
  3. Clean asparagus and snap off tough ends. Cut spears diagonally into 2-inch lengths.
  4. Add soba noodles to pot of boiling water. Cook noodles according to directions and then add asparagus to pot 2 minutes before noodles are done.
  5. Pour noodles and asparagus into colander. Rinse under cold running water until noodles are cool to touch.
  6. Assemble: Transfer noodles and asparagus to large serving bowl. Toss with dressing, carrots, green onions, sesame seeds and cilantro. Season with black pepper. Serve.

*Tip: This meal prepares pretty quickly, but to save even more time, prepping asparagus ahead of time or buying pre-cut veggies will make it even easier to assemble. Also, have all ingredients and utensils set out on your counter, so you’re not wasting time looking for herbs, seasonings, bowls or measuring spoons. Enjoy!