इस शाकाहारी सोबा नूडल सलाद is a delicious and simple vegan salad ready in just about 10 minutes and bringing over प्रोटीन की 32 ग्राम 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 दाल और क्विनोआ का सलाद, क्विनोआ और चना सलादया, क्विनोआ पालक सलाद. 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?
पूरी रेसिपी नीचे दी गई है, लेकिन नीचे दिए गए मेरे सभी टिप्स देखना न भूलें, जिनमें सामग्री के विकल्प, मेरे खाना पकाने के टिप्स और चरण-दर-चरण तस्वीरें शामिल हैं!
क्या आपको यह रेसिपी पसंद आई?
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शाकाहारी सोबा नूडल सलाद
सामग्री
- 8 oz सोबा नूडल्स - cooked (2.8 oz/80g per jar)
- 1 साढ़े कप Shelled Edamame - (1/2 cup per serve)
- ½ बड़ा खीरा - बारीक कटा हुआ
- 2 कप लाल पत्ता गोभी - finely shredded
- 1 गाजर - peeled, finely cut into matchsticks
- 2 पत्ते ताजा पोदीना - या अधिक स्वाद के लिए
- 1-3 पत्ते ताजा धनिया - या अधिक स्वाद के लिए
- 2-3 स्लाइस ताजा मिर्च
Spicy Peanut Dressing
- 3 बड़े चम्मच मूंगफली का मक्खन
- 3 बड़े चम्मच पानी
- 1 साढ़े बड़ा चमचा सोया सॉस
- 2 बड़े चम्मच नींबू का रस
- ¼ छोटी चम्मच अदरक
- 2 लहसुन लौंग - crushed or 1/4 teaspoon garlic powder
- 1 बड़ा चमचा मेपल सिरप
- 2-3 चम्मच Sriracha
- 1 छोटी चम्मच तिल का तेल - optional for oil-free dressing
- 1 चुटकी मिर्च के फ्लेक
पिरस ना
- 1 बड़ा चमचा तिल के बीज
- 2 बड़े चम्मच पिसी हुई मूंगफली
अनुदेश
- 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.
- इसे एयरटाइट कंटेनर में भरकर फ्रिज में 4 दिनों तक स्टोर करें।
उपकरण
पोषण
सामग्री और प्रतिस्थापन
There are a few ingredients, but they’re all quite classic and easy to find!
- सोबा नूडल्स – 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.
- खीरा – I like English cucumber, but you can also use Lebanese cucumber.
- लाल पत्ता गोभी – Shredded red cabbage is a classic in Japanese cuisine. You can replace it with regular cabbage, but I find red cabbage even better.
- गाजर – Carrots sliced in small sticks bring a terrific texture to the salad.
- ताजा पोदीना स्वाद के लिए।
- ताजा धनिया – 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.
- ताजा मिर्च – For mild spiciness.
Spicy Peanut Dressing
- मूंगफली का मक्खन – Peanut is a classic in many Asian dressings, but you can also replace it with sesame paste or almond butter.
- सोया सॉस – Soy sauce, or Shoyu, brings the umami taste, it also salts the dressing.
- नींबू का रस – Either fresh lime juice or bottled.
- अदरक – Fresh crushed ginger tastes amazing.
- मेपल सिरप – 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!
- तिल का तेल – While you can swap sesame oil for another oil, it brings so much flavor to the dressing that I would never skip it!
- मिर्च के फ्लेक – 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.
भोजन की तैयारी युक्तियाँ
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.
- Prepare the dressing 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!
धन्यवाद!! <3