Soba Noodle Salad with Probiotic Peanut Miso Sauce
(11 grams of fiber per serving)
Soba noodles are a type of Japanese noodle made from buckwheat, which, despite its name, is not a variety of wheat. Noodles made from 100 percent whole grain buckwheat will have the most fiber. The sauce contains miso, which is a paste made from fermented soybeans with added barley or rice. Miso is fermented using a starter that contains a species of fungus called Aspergillus oryzae. If you can find unpasteurized miso you will benefit not only from the fermentation products it contains but also from its living microbes (pasteurization kills these microbes). This dish comes together easily and is perfect for a child’s school lunch since it is served cold or at room temperature.
- One 9-ounce package of 100 percent whole grain soba noodles
- 4 cups carrots, grated
- 4 cups shelled and cooked edamame
- 2 cups radishes, sliced
- 1 cup scallions, sliced
- ¼ cup sesame seeds
Peanut Miso Sauce
- ¼ cup sesame oil
- ¼ cup water
- ¼ cup soy sauce
- 4 tablespoons peanut butter
- 2 tablespoons miso paste (white or yellow)
- 1 tablespoon freshly grated ginger†
- 1 tablespoon sugar
- 1 lime, juiced
For the sauce: Combine ingredients in a blender and blend until smooth.
For the salad: Boil the soba noodles in a medium saucepan until al dente, about 3 to 4 minutes. Drain noodles and cool them under running cold water. In a large bowl combine the noodles with the carrots, edamame, radishes, and scallions, and toss with peanut miso sauce. Serve cold or at room temperature with sesame seeds sprinkled on top.
† We keep a root of ginger in the freezer. The frozen root keeps for months and is easily grated with a Microplane grater.
This recipe is from The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health by Justin Sonnenburg and Erica Sonnenburg, Ph.D.’s.