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  • Writer's pictureSara

Peanut Soba Noodle Salad


Peanut Soba Noodle Salad, vegan, GF
Peanut Soba Noodle Salad, vegan, GF

I'm on a buckwheat kick; that grain-like seed that has nothing to do with wheat or gluten.  Buckwheat is gluten-free!  It also has heaps of healthy plant-based protein and fiber, making it highly nutritious and filling plus also low-FODMAP.  It's a great seed flour to explore to diversify the plants feeding our gut bacteria, and the more the better! Have you tried my Buckwheat Chai Spice Scones? They deliciously fulfill a sweet craving using buckwheat, so I wanted to fulfill the savory with another recipe.


Soba noodles are an ancient Japanese noodle made from buckwheat.  Check labels carefully, because in the states, a lot of “soba” noodles are made of wheat flour or a combination of wheat and buckwheat thereby making them NOT gluten-free.  You may have to search for 100% buckwheat noodles.  I recently discovered a delicious new blend of brown rice and buckwheat that makes for an easy to work with noodle that remains gluten-free.  If you can’t find gluten-free buckwheat soba noodles, feel free to substitute brown rice spaghetti.


Soba noodles can be enjoyed hot in a soup, or cold, traditionally with green onion and a dipping sauce like soy and dashi.  Here, in Peanut Soba Noodle Salad, I’ve added extra vegetables and a rich creamy Indonesian-inspired peanut sauce fusing different Asian dishes with a variety of colors, textures and nutritious benefits.  Take it even further and serve atop a bed of shredded Napa or Chinese cabbage and add diced baked tofu to the top for a larger meal.



Peanut Soba Noodle Salad
Peanut Soba Noodle Salad

These noodles are easy to prepare and the veggies you add can be changed up, according to what you have on hand. Just cut/shred whatever you use to approximate matchstick size to blend in with the noodles. The peanut sauce is so smooth and creamy you'll just want to dip your fingers straight in it for a lick. The umami and salty deliciousness comes from tamari, a gluten-free soy sauce, which you can also substitute coconut aminos if you're soy-free. And, if you're peanut-free, try replacing the peanut butter with smooth almond butter or sunflower butter. But, be aware you should reduce serving size of the salad if you're low-FODMAP, as both almond and sunflower have higher FODMAPs at lower quantities.


This recipe is vegan, gluten-free, can accommodate soy-free and peanut-free. Adjust as needed! But just because there are no animals in this does not mean it's lacking in protein, with a nice 15 grams of plant-based protein per serving. Top with baked tofu for an even greater hit of protein.



Peanut Soba Noodle Salad
Peanut Soba Noodle Salad

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