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Asian Sesame-Soba Noodle Salad with Edamame

Cold noodle salad with sesame dressing and edamame

  • Easy
  • 25 min
  • 2 serv.
  • 3 synergies
  • Now at its best: Red Bell Pepper

A refreshing Japanese-inspired noodle salad with buckwheat noodles, crunchy vegetables and a creamy sesame dressing.

Some dishes are best served cold, and this soba noodle salad is proof. The buckwheat noodles — nutty, firm, just a little different from regular pasta — form the base. Around them a colorful company: crunchy red pepper strips, carrot in thin slivers, cool cucumber, and the soft beans of edamame that give every bite a little more substance.

The sesame dressing completes it. Tahini and sesame oil for that deep, nutty undertone, soy sauce for umami, lime juice for freshness, and a clove of garlic that ties everything together. Sprinkle with sesame seeds and cilantro, and you have a salad you'll want to serve chilled on that one warm day when you don't feel like cooking.

15
min prep
10
min cook
25
min total
Nutritional Synergies

This recipe combines ingredients that enhance each other:

Absorption
Edamame Edamame Sesame Oil Sesame Oil

Increased absorption of isoflavones

Technical: Edamame contains isoflavones (genistein and daidzein) — phytoestrogens that are lipophilic (fat-loving) and are significantly better absorbed in the presence of fats. Sesame oil contains sesamin, a lignan with its own antioxidant action. The fat in sesame oil increases isoflavone bioavailability by 2-3x.

What does this mean for you? Drizzle sesame oil over your edamame or briefly stir-fry them in sesame oil with sea salt. The nutty aroma of sesame pairs perfectly with edamame and your body absorbs the isoflavones much better.

Hormonal BalanceHeart

Absorption
Sesame Oil Sesame Oil Sesame Seeds Sesame Seeds

Sesame oil fats enhance absorption of sesame seed lignans

Technical: Sesame seeds contain lignans (sesamin, sesamolin) that are fat-soluble. Sesame oil provides the ideal fat matrix for absorption. Additionally, the oil contains different bioactive forms (sesamol) that work complementarily to lignans in whole seeds.

What does this mean for you? Top dishes with both sesame seeds and a drizzle of sesame oil — you get the fiber and minerals from the seeds plus optimal lignan absorption.

HeartAnti-inflammatoryHormonal Balance

Synergy
Tahini Tahini Garlic Garlic

Hummus base with immune support

Technical: Tahini provides calcium (426mg/100g), magnesium (95mg), zinc (4.6mg) and sesamin (antioxidant lignan). Garlic contains allicin that offers bioactive action via T-cell activation. Zinc from tahini contributes to the normal function of the immune system (EFSA) — the nutritional foundation of hummus.

What does this mean for you? Make hummus with tahini and fresh garlic. The tahini gives minerals like zinc, the garlic bioactive compounds — a nutritious dip.

Immune SystemJoints

Ingredients (12) +9 more ingredients
Instructions
  1. 1 Cook the soba noodles according to package instructions. Rinse immediately under cold water after cooking and drain.
+3 more steps See all 4 steps — start free (30 days)
Nutrition per serving
751kcal
31gProtein
103gCarbs
29gFat

Indicative values per serving.

Timing & Suitability

  • Evening meal
  • Meal prep

Shelf life: 2 days in fridge

Tags & Diet

  • Dairy-free
  • Halal
  • Nut-free
  • Pescatarian
  • Vegan
  • Vegetarian
  • asian
  • japanese
  • cold-salad
  • plant-protein

Allergens: Gluten, Soy, Sesame

Health Goals

  • Energy
  • Heart