Dieser Veganer Soba-Nudelsalat is a delicious and simple vegan salad ready in just about 10 minutes and bringing over 32 Gramm Protein per serving and it’s a perfect meal-prep option for a whole week of easy lunches!
When I’m doing my high-protein weekly meal prep, I like to make enough fresh salads for 5 or 6 lunches. I often make salads with quinoa, like my Linsen-Quinoa-Salat, Quinoa-Kichererbsen-Salatden Quinoa-Spinat-Salat. But sometimes, I want Japanese flavors in my high-protein salad.
For this Soba Noodle Salad, I make a delicious spicy peanut dressing with the flavors of sesame oil and sweetness of maple syrup. It’s absolutely delicious and it’s crazy quick to put together. And making a lot of them in jars takes almost the same time as making just one, so why not meal prep many delicious lunches?
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Veganer Soba-Nudelsalat
Inhaltsstoffe
- 8 oz Soba nudeln - cooked (2.8 oz/80g per jar)
- 1 ½ Tassen Geschältes Edamame - (1/2 cup per serve)
- ½ grosse Gurken - fein geschnitten
- 2 Tassen Rotkohl - fein geraspelt
- 1 Karotte - peeled, finely cut into matchsticks
- 2 Blätter Frische Minze - oder mehr nach Geschmack
- 1 bis 3 Blätter Frischer Koriander - oder mehr nach Geschmack
- 2 bis 3 Scheiben Frischer Chili
Spicy Peanut Dressing
- 3 Esslöffel Erdnussbutter
- 3 Esslöffel Wasser
- 1 ½ Esslöffel Sojasauce
- 2 Esslöffel Limettensaft
- ¼ Teelöffel Ingwer
- 2 Knoblauchzehen - crushed or 1/4 teaspoon garlic powder
- 1 Esslöffel Ahornsirup
- 2 bis 3 Teelöffel Sriracha
- 1 Teelöffel Sesamöl - optional for oil-free dressing
- 1 Prise Chili-Flocken
Dienen
- 1 Esslöffel Sesamsamen
- 2 Esslöffel Gehackte Erdnüsse
Anleitungen
- Cook the buckwheat soba noodles according to the packaging instructions. Rinse, drain, and let them cool down.
- Prepare the salad dressing. In a jug, stir all the dressing ingredients together until it form a smooth sauce. Taste and adjust the chili, salt, and pepper if you need.
- In a large salad bowl, or in small jars if you meal prep, add the ingredients in this order: spicy peanut dressing, edamame beans, cucumber, cabbage, cucumber, carrots, cold noodles, cilantro, mint and fresh chili.
- Toss just before eating the salad.
- Store in an airtight container in the fridge up to 4 days.
Equipment
Ernährung
Zutaten und Substitutionen
There are a few ingredients, but they’re all quite classic and easy to find!
- Soba nudeln – Soba noodles are Japanese made from buckwheat flour, so it’s both healthy and rich in protein. If you don’t have soba noodles, you can instead use Udon noodles, or even spaghetti, especially if you can find high-protein spaghetti, like edamame spaghetti.
- Edamame – Edamame are soy beans, they are very rich in protein, great for bringing color and taste to any salad. You can swap it for black beans or broad beans if you don’t have any.
- Gurken – I like English cucumber, but you can also use Lebanese cucumber.
- Rotkohl – Shredded red cabbage is a classic in Japanese cuisine. You can replace it with regular cabbage, but I find red cabbage even better.
- Möhren – Carrots sliced in small sticks bring a terrific texture to the salad.
- Frische Minze – Der Geschmack wegen.
- Frischer Koriander – If you don’t like cilantro, like about 20% of the population that feel like it tastes like soap, you can use more mint or even Thai basil.
- Frischer Chili – For mild spiciness.
Spicy Peanut Dressing
- Erdnussbutter – Peanut is a classic in many Asian dressings, but you can also replace it with sesame paste or almond butter.
- Sojasauce – Soy sauce, or Shoyu, brings the umami taste, it also salts the dressing.
- Limettensaft – Either fresh lime juice or bottled.
- Ingwer – Fresh crushed ginger tastes amazing.
- Ahornsirup – to add sweetness to the dressing. You can replace it with coconut nectar or agave syrup.
- Sriracha – Sriracha adds spiciness fast. If you like your dressing mild, you can skip it!
- Sesamöl – While you can swap sesame oil for another oil, it brings so much flavor to the dressing that I would never skip it!
- Chili-Flocken – For even more spiciness.
How to Make Vegan Soba Noodle Salad
Making this salad is super easy. The way I make it to make my meal prep easier is to first prepare all the vegetable and then assemble the salad.
Shred the cabbage and slice all the veggies before assembling the salad. Cook the soba noodles and let them cool down.
I like to get all the ingredients in small ramekins to make assembling a breeze.
Prepare the dressing by stirring all of its ingredients in a bowl and pour it at the bottom of the jars.
Add the veggies in any particular order. I like to alternate color, just to make my salad prettier.
Tipps zur Zubereitung von Mahlzeiten
This salad is one of my favorite meal prep options for high-protein lunches. To make it easier for myself, I have the following tips:
- Slice and shred all the vegetables and place them divided in as many ramekins. This ensures each salad is of the same size.
- Bereiten Sie den Verband vor and store it on the side.
- If you need to have the dressing with the salad, which is useful if you take them to work, place the dressing at the bottom. Then, when serving it, flip the jar upside-down on a plate. The dressing will then be on the top and the rest of the veggies will still be super-crunchy!
- Double the quantities if you want to meal prep for a whole week!
simple and tasty, thanks!
Vielen Dank!! <3