Blueberry Soba Noodle Salad

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We know that eating well while at work improves your concentration and productivity – so if you want a career path advantage, add healthy eating to your to-do list!

If you are bored with the same old sandwich, think outside the lunch box with this Blueberry Soba Noodle Salad. This salad has carbohydrates to fuel your brain, fiber to fill you up, protein to help your energy last longer.  And, with its rainbow of colors, it will make you the envy of your workplace!

One of the things I love about this salad is that it uses ingredients that I tend to have on-hand in my house, and also allows for intuitive substitutions when you don’t. This salad is adaptable for gluten-free diets (see notes beside soy sauce and soba noodles) as well as vegetarian/vegan diets, making it a great addition to your repertoire of salads.

Soba noodles are used in Japanese cuisine, and are popular for their higher protein content and nutty flavour. Although traditionally made from buckwheat flour, many available brands contain small amounts of wheat – so make sure you check the package label of soba noodles to select those with gluten-free grains if needed.

Make this salad early in the week, planning to have some extras so that you can enjoy throughout the week. By planning to have some extras, and then packing it for your lunch, you set yourself up for lunchtime success.

5 from 1 reviews
BC Blueberry Soba Noodle Salad
 
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This recipe is a great way to break out of your lunch box boredom.
Author:
Serves: 8-10 servings
Ingredients
  • Vinaigrette:
  • 3 tbsp Soy sauce (gluten-free if needed)
  • 2 tbsp Fresh orange Juice - demonstrate
  • 2 tbsp Rice vinegar
  • 1 tbsp Vegetable oil
  • 1 tsp Sesame oil
  • 1 tsp Honey
  • Salad:
  • 4 cups (600 g) Soba/buckwheat noodles, cooked and cooled (if gluten-free is needed, ensure no wheat is added to noodles).
  • 1 cup blueberries, fresh or frozen (but thawed)
  • ¾ cup Extra firm tofu or cooked chicken, cubed
  • ½ cup Mandarin segments, chopped
  • ½ cup Snap peas, chopped
  • ½ cup Carrot, 1” long thin julienne
  • ¼ cup Bell pepper, diced
  • 2 tsp Sesame Seeds-optional
Instructions
  1. In a large bowl, whisk together all vinaigrette ingredients until combined.
  2. Add all the prepared salad ingredients and toss with the vinaigrette. Garnish with sesame seeds if desired.

 

References:

1) Adapted from the Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2015.ca

Kristyn Hall
Kristyn Hall
Kristyn Hall MSc, RD, Food, Nutrition & Culinary Coach, Registered Nutritionist and Calgary Dietitian, Calgary, AB.

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