| Prep Time ⇒ | 20 mins |
| Cook Time ⇒ | 7 mins |
| Protein ⇒ | 16g |
| Fat ⇒ | 15g |
| Carbs ⇒ | 38g |
Refreshing Soba Noodle Salad with Chicken and Sesame
Discover a delightful fusion of flavors and textures with this invigorating Soba Noodle Salad. Perfect for a quick lunch or a light dinner, this dish marries the nutty essence of Japanese buckwheat noodles with a savory blend of chicken and vibrant vegetables. Easily sourced in most larger supermarkets’ Asian food aisles, buckwheat soba noodles bring a unique twist to your meal.
Ingredients :
For the Dressing:
- 2 tablespoons rice vinegar
- 1 tablespoon vegetable oil
- 1 tablespoon sesame oil
- 1 tablespoon brown sugar
- 1 tablespoon soy sauce
- 2 teaspoons freshly minced ginger root
For the Salad:
- 4 ounces buckwheat soba noodles
- 2 teaspoons vegetable oil
- 1 boneless, skinless chicken breast, thinly sliced into bite-sized strips
- 1 teaspoon minced garlic
- Salt and freshly ground black pepper, to taste
- 1 rib celery, thinly sliced (optional)
- 1 carrot, thinly sliced
- ½ red bell pepper, chopped
- ¼ cup fresh cilantro, chopped
- 2 tablespoons green onions, finely chopped
- 1 tablespoon sesame seeds
Directions :
Step 1: In a large mixing bowl, combine the rice vinegar, 1 tablespoon of vegetable oil, sesame oil, brown sugar, soy sauce, and minced ginger. Whisk together until the dressing is well-blended and the sugar is completely dissolved.
Step 2: Fill a large pot with water and bring it to a vigorous boil. Add the buckwheat soba noodles, stirring occasionally. Allow the noodles to cook until tender, approximately 4 to 5 minutes. Drain the noodles in a colander and rinse them under cold running water for about 1 minute, or until they are completely cooled.
Step 3: In a medium skillet, heat 2 teaspoons of vegetable oil over medium heat. Add the sliced chicken breast to the skillet, cooking until the pieces are no longer pink and the juices run clear, about 2 to 4 minutes. Stir in the minced garlic, and season with salt and pepper to taste. Continue cooking for an additional minute, until the garlic is fragrant.
Step 4: In the large mixing bowl with the prepared dressing, add the cooled soba noodles, cooked chicken, sliced celery (if using), carrot, chopped red bell pepper, fresh cilantro, and green onions. Toss all ingredients together until they are evenly coated with the dressing. Sprinkle sesame seeds on top before serving.
Cook’s Note: For an extra layer of flavor, try using yamaimo soba, a variety of buckwheat soba that includes yamaimo, a Japanese mountain yam. This ingredient adds a distinctive texture and taste to the salad.
Enjoy this Soba Noodle Salad as a refreshing, nutritious meal that’s sure to impress with its balance of savory, sweet, and tangy flavors. Whether for a casual lunch or a more sophisticated dinner, this dish is as versatile as it is delicious.
The Health benefits of the salad ingredients :
The Nutritional Benefits of Soba Noodles : A Healthy Grain Alternative
Soba noodles, made from buckwheat, are a fantastic addition to your salad, offering a unique flavor and numerous health benefits. They are lower in calories than traditional wheat noodles and are high in protein and fiber, which can aid in digestion and promote satiety. Buckwheat is also a rich source of antioxidants and essential minerals like manganese and magnesium, which support overall health. For more information on the benefits of soba noodles, visit this Wikipedia page.
Lean Chicken: A Protein Powerhouse
Adding chicken to your soba noodle salad not only enhances the flavor but also provides a lean source of high-quality protein. Chicken is an excellent option for muscle repair and maintenance, making it particularly beneficial for those who lead an active lifestyle. It’s also a good source of essential nutrients such as niacin, which is important for energy metabolism, and selenium, which supports immune function. To learn more about the nutritional benefits of chicken, check out this Wikipedia page.
The Benefits of Fresh Vegetables
Incorporating a variety of fresh vegetables, such as cucumbers, carrots, and bell peppers, into your soba noodle salad adds both color and nutrition. These vegetables are rich in vitamins A and C, antioxidants, and dietary fiber. Cucumbers are hydrating and low in calories, while carrots provide beta-carotene, which is beneficial for eye health. Bell peppers add a sweet crunch and are especially high in vitamin C, supporting immune function. For a deeper dive into the benefits of fresh vegetables, visit this Wikipedia page.
Sesame Seeds: Tiny Powerhouses of Nutrients
Sesame seeds are a key ingredient in your salad, bringing a nutty flavor and a wealth of nutritional benefits. They are a good source of healthy fats, protein, and fiber, making them a nutritious addition. Sesame seeds are particularly rich in calcium and magnesium, which are essential for bone health, as well as antioxidants that can help reduce inflammation. To explore more about sesame seeds and their health benefits, check out this Wikipedia page.
Healthy Fats: The Role of Sesame Oil
If your salad dressing includes sesame oil, you’re adding a source of healthy fats that can enhance flavor and support overall health. Sesame oil is rich in monounsaturated and polyunsaturated fats, which are beneficial for heart health. It also contains antioxidants like sesamol and sesamin, which may help reduce inflammation and support cardiovascular health. For more information about sesame oil and its benefits, visit this Wikipedia page.
Fresh Herbs: Adding Flavor and Nutrition
Including fresh herbs like cilantro or green onions in your soba noodle salad not only enhances the taste but also provides additional nutritional benefits. Fresh herbs are low in calories and high in vitamins and antioxidants. For instance, cilantro is known for its potential detoxifying properties, while green onions add a boost of vitamin K, which is important for bone health. To learn more about the benefits of fresh herbs, visit this Wikipedia page.
Conclusion: A Wholesome and Satisfying Meal
In conclusion, your Soba Noodle Salad with Chicken and Sesame is not just a delicious and easy lunch option; it’s also a nutritious powerhouse. With soba noodles providing complex carbohydrates, lean chicken for protein, a variety of colorful vegetables for essential vitamins, and sesame seeds for healthy fats, this salad is well-balanced and satisfying. For more creative and healthy recipes, feel free to explore hearty-recipes.com.