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Soba Noodle Salad

FODMAP Foods - soba noodle salad

Lately I’ve been all about light dinners that leave me feeling satisfied but not overly full. This is one of my favorite new FODMAP recipes that I’ve created and it’s really so easy to throw together. Plus, I’m all about learning about food traditions during the holidays from all over the world. For example, eating black eyed peas in the United States has become a southern tradition to eat on New Year’s Day to bring wealth and prosperity to the new year. Every year my mom would heat up a bowl of black eyed peas and tell us to eat at least one for this exact reason. It was hard enough for her to get us to eat beans but you couldn’t say no to prosperity and wealth!

I had no idea that soba noodles were a Japanese New Years tradition to be eaten just before midnight on New Year’s Eve but also on New Year’s Day. The most common meaning is the long shape of the noodle symbolizes crossing from one year to the next. It also means letting go of regrets of the past year as the noodles are so easily broken apart. How GREAT is that?! I am all about letting go and bringing on the new year with a fresh, new start. Sign me UP!

Frozen - Let it Go
Frozen – Let it Go

Have you been toying with the idea of making tofu at home? I have a super easy tofu tutorial  to make delicious tofu that everyone will love. I made this tofu recipe last night and my husband kept walking past the baking sheet stealing the baked tofu. I NEVER thought that day would come where I would be swatting his hand away from the tofu but it DID!

Dressing for soba noodle salad.
Dressing for soba noodle salad.
Soba Noodle Salad Ingredients Being Mixed Together.
Soba Noodle Salad Ingredients Being Mixed Together.
Tofu for Soba Salad
Tofu for Soba Salad
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FODMAP Foods - soba noodle salad

Soba Noodle Salad

  • Author: Fit Fab FODMAP
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 4 1x
  • Category: dinner
  • Cuisine: Asian


A light and easy noodle FODMAP safe salad that can be served cold or warm.


  • 1 package of soba noodles
  • 2 large carrots, peeled, cut as matchstick or peeled into shavings
  • 1/2 cup cucumber, peeled, cut as matchstick or peeled into shavings
  • 1 tablespoon green onions, chopped
  • 1 tablespoon fresh ginger, grated
  • 3 tablespoons rice vinegar
  • 2 tablespoons sesame oil
  • 2 tablespoons soy sauce or tamari sauce
  • 1/2 teaspoon sugar
  • 2 tablespoons sesame seeds (plus additional for noodles)
  • Tofu, shredded chicken or shrimp (optional)


  1. Boil soba noodles according to package instructions.
  2. Drain noodles in cold water and transfer to a large bowl.  Drizzle sesame oil to prevent noodles from sticking and refrigerate.
  3. In a medium size bowl whisk the green onions, ginger, rice vinegar, sesame oil, soy sauce, sugar and sesame seeds.
  4. Combine the sauce and vegetables to the noodle bowl and gently combine.  Add the optional protein at this time.


This dish can be served cold and stored in the refrigerator for a few days.

Keywords: soba noodle salad, low fodmap salad, fodmap salad recipes, fodmap dinner recipes

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