Salmon Soba Noodle Salad
This Japanese inspired Salmon Soba Noodle Salad makes a good and tasty meal. Soba noodles are made from buckwheat flour or a combination of buckwheat and wheat flours. If you’re looking to minimise gluten, then soba noodles may be a good alternative. When you’re making the dressing, consider making a double quantity for a salad another time. You can also change or add veggies to your liking or what you have on hand or what’s in season. Cut them on an angle to show the texture. Spinach and green beans can also make a tasty addition. Watch Justine Schofield show you how.
Did you know: Soba is the Japanese name for buckwheat. It usually refers to thin noodles made from buckwheat flour or a combination of buckwheat and wheat flours. They contrast to thick wheat noodles, called udon. Soba noodles can be served either chilled with a dipping sauce or in hot broth as a noodle soup but in our case, a salad. Soba noodles offer a lower-cal alternative to wheat pasta. Each cup of cooked noodles contains only 113 calories or just over five per cent of the daily limit in a 2,000-calorie diet. White spaghetti, on the other hand, contains 220 calories per cup, while a whole-wheat version contains 174 calories.
Salad lovers rejoice as this recipe is a winner.
Ashleigh Feltham (MNutrDiet)
Dried soba noodles create the perfect crunch for this salad as well as providing B vitamins. These vitamins are needed to create energy from the meal. Safcol salmon, which is a good source of vitamin B12, will make this salad satisfying as well as adding protein. Salmon is also a great source of essential omega-3 fat. This fat is needed for a healthy brain, heart, artery, and eye function. Salmon contains choline which helps keep your central nervous system working. It also contains iodine and selenium which look after the health of your thyroid. Your thyroid produces hormones and plays a major role in the rate of your metabolism.
Sesame oil adds another heart-healthy unsaturated fat and sesame seeds are a good source of calcium. Calcium is needed for normal muscle contractions as well as to keep your teeth and bones strong. Nori is a good source of iodine as well as antioxidants.
Shitake mushrooms may support heart health due to three compounds called eritadenine, sterols and beta-glucans Shitake mushrooms may also support your immune function with their anti-inflammatory properties. Asparagus is a great source of folate which is needed to make and repair DNA.
Lime and coriander add more immune optimising nutrients namely vitamin C as well as antioxidants. Antioxidants fight off free radicals which can cause damage and disease to the cells of your body. Coriander is also a good source of vitamin A, K, folate, choline and beta-carotene. This salad is worthy to be called the main meal and not just a side to your dish.
If you like salmon, be sure to check out our salmon recipes page for more inspiration!