Chilled Soba Noodles with Creamy Peanut Sauce
Discover the ultimate refreshing dish with our Chilled Soba Noodles and Creamy Peanut Sauce! Soba noodles, made from nutritious buckwheat, provide a delightful nutty flavor and a chewy texture, making them the ideal base for this vibrant meal. Tossed with colorful vegetables like bell peppers, carrots, and green onions, this dish not only pleases the palate but also offers a bounty of health benefits––including 8 grams of protein and dietary fiber. The peanut sauce, made rich and creamy with peanut butter, soy sauce, and honey, delivers a perfect balance of sweet and savory. Whether enjoyed as a light lunch or a hearty dinner, this versatile recipe can easily accommodate additions such as soy-marinated chicken, shrimp, or salmon, catering to both vegetarian and non-vegetarian diners. Enjoy chilled after a brief time in the refrigerator, making it a convenient meal for warm days or meal prep.
4
Servings
140
Calories
13
Ingredients
Ingredients
peanut butter
4 tablespoons (creamy, unsweetened)
soy sauce
1 tablespoon (low-sodium recommended)
honey
2 tablespoons (raw or regular)
water
2 tablespoons (room temperature)
garlic
1 clove (minced)
rice vinegar
1/2 tablespoon
sesame oil
2 teaspoons
crushed red pepper flakes
to taste
soba noodles
4 ounces (cooked, or regular spaghetti as an alternative)
red bell pepper
1/2 (cut into strips)
carrot
1/2 cup (julienned)
green onions
2 (sliced)
peanuts
1/2 cup (roasted, Spanish redskins preferred)
Instructions
1
In a medium bowl, whisk together the peanut butter, soy sauce, honey, water, minced garlic, rice vinegar, sesame oil, and crushed red pepper flakes until smooth and well combined. Set aside.
2
Cook the soba noodles in boiling water according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process. Allow to drain thoroughly.
3
In a large mixing bowl, toss the cooled soba noodles with the sliced red bell pepper, julienned carrot, and sliced green onions until evenly distributed.
4
Pour the prepared peanut sauce over the noodle and vegetable mixture, tossing gently to coat all ingredients thoroughly. Adjust the sauce amount to your preference; for a drier dish, use less sauce, and for a more saucy flavor, add more.
5
Once well mixed, fold in the roasted peanuts, adjusting the seasoning with additional soy sauce or crushed red pepper flakes if desired.
6
Cover the bowl and chill in the refrigerator for at least 30 minutes to allow the flavors to meld. Serve chilled and enjoy!
Nutrition Information
8g
Fat
14g
Carbs
6g
Protein
3g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are the primary ingredients in the creamy peanut sauce?
The sauce is made from peanut butter, soy sauce, honey, water, minced garlic, rice vinegar, sesame oil, and crushed red pepper flakes.
How long should the chilled soba noodles be refrigerated before serving?
The dish should be chilled in the refrigerator for at least 30 minutes to allow the flavors to meld properly.
What can I use as a substitute for soba noodles?
If soba noodles are unavailable, regular spaghetti can be used as a suitable alternative.
Is this chilled soba noodle recipe vegetarian?
Yes, the base recipe is vegetarian as it uses plant-based ingredients and honey.
What protein additions are recommended for this dish?
You can easily add soy-marinated chicken, shrimp, or salmon to make the meal heartier for non-vegetarians.
How many calories are in one serving?
Each serving contains approximately 140 calories.
What is the protein content of this recipe?
This dish provides approximately 6 grams of protein per serving.
How should the vegetables be prepared for the noodles?
The red bell pepper should be cut into strips, the carrot should be julienned, and the green onions should be sliced.
What type of peanut butter is best for the sauce?
Creamy, unsweetened peanut butter is recommended for the best texture and flavor balance.
How do I stop the soba noodles from overcooking?
After boiling until al dente, drain the noodles and immediately rinse them under cold water to stop the cooking process.
Is this recipe suitable for meal prep?
Yes, because it is served chilled and the flavors improve over time, it is an excellent option for meal prep.
How many servings does this recipe provide?
This recipe makes 4 servings.
What kind of peanuts should be added at the end?
Roasted peanuts are used, with Spanish redskins being the preferred choice for this recipe.
Can I adjust the spiciness of the dish?
Yes, you can adjust the amount of crushed red pepper flakes to suit your spice preference.
What type of soy sauce is recommended?
Low-sodium soy sauce is recommended to better control the saltiness of the dish.
How much fiber is in each serving?
Each serving contains approximately 3 grams of dietary fiber.
What gives soba noodles their unique flavor?
Soba noodles are made from buckwheat, which provides a distinct nutty flavor and chewy texture.
How much fat is in one serving of this dish?
There are 8 grams of fat per serving.
Can I make the dish saucier?
Yes, you can increase the amount of sauce ingredients if you prefer a more saucy noodle dish.
Is garlic included in the peanut sauce?
Yes, one minced clove of garlic is included in the sauce preparation.
What is the carbohydrate count per serving?
Each serving has 14 grams of carbohydrates.
Is rice vinegar necessary for the sauce?
Yes, 1/2 tablespoon of rice vinegar is used to add acidity and balance the sweetness of the honey.
What is the first step in preparing the sauce?
The first step is to whisk together the peanut butter, soy sauce, honey, water, garlic, vinegar, sesame oil, and red pepper flakes in a medium bowl until smooth.
Do I need to cook the vegetables?
No, the vegetables (bell peppers, carrots, and onions) are added raw to provide a fresh, crunchy texture.
What is the weight of soba noodles used in this recipe?
The recipe calls for 4 ounces of soba noodles.
Are there any tips for serving this on a hot day?
Serving it thoroughly chilled after at least 30 minutes in the fridge makes it a refreshing and convenient meal for warm weather.
What is the role of sesame oil in this recipe?
Sesame oil is used in the sauce to provide an aromatic, toasted flavor that complements the peanut butter.
Can I use raw honey?
Yes, the recipe allows for either raw or regular honey as the sweetener.
How should I adjust the seasoning if it tastes too plain?
You can adjust the seasoning by adding additional soy sauce for saltiness or more red pepper flakes for heat before chilling.
What is the total number of ingredients needed?
There are 13 total ingredients required to make this dish.