Asian pear soba salad

Whipping up a salad is a great way to get ready for the summer heat. This cold and crunchy soba noodle salad is easy to prepare and can be eaten on its own or paired with tofu or grilled fish or assorted fish cakes. Buckwheat soba, which provides more fiber than many other types of noodles, can be used in any recipe that calls for somen or saimin noodles and can be eaten hot or cold. I look for brands that contain 3 grams of dietary fiber or more per serving.

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Servings: 5 (2-cup servings)

Ingredients

8 cups lettuce, torn into bite-sized pieces
3/4 cup sliced red cabbage
1 cup cooked buckwheat soba
1/2 Asian pear, diced

Dressing ingredients
1/2 tablespoon minced or grated ginger
1/2 tablespoon minced garlic
2 tablespoons rice wine vinegar
1/2 tablespoon agave or honey
1/2 tablespoon mirin (Japanese sweet rice wine)
2 tablespoons miso paste (Japanese seasoning)
1/2 tablespoon sesame oil
1/4 cup vegetable oil
1/8 cup water or more for desired consistency
Juice from 1/2 lemon
White or black pepper to taste

Directions

  1. For salad, layer lettuce, cabbage, buckwheat soba, and pear.
  2. For dressing, put ingredients into jar, and shake to mix until smooth.

Nutrition Information (per serving)

  • Calories: 180
  • Total fat: 13 g
  • Saturated fat: 2 g
  • Cholesterol: 0 mg
  • Sodium: 320 mg
  • Total carbohydrate: 14 g
  • Dietary fiber: 1 g
  • Sugars: 5 g
  • Protein: 3 g

Contributor

Leticia Nagata, RD

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