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Nourishing Tips & Recipes

asian soba salad

A warm bowl of Asian Soba Salad with chopsticks sitting on a placemat

Organic shelled edamame is the best way to get soy into your diet. Women middle-aged and better can often benefit from the hormone balancing affects of well sourced soy.



  • 1⁄4 teaspoon salt

  • 2 pounds asparagus

  • 8 ounces buckwheat soba noodles

  • 1 cup shelled edamame (in the freezer section)

  • 3⁄4 to 1 cup Asian Ginger Vinaigrette (page 833)

  • 1 cup carrot matchsticks (julienne)

  • 1⁄2 cup roasted peanuts or almonds

  • 1/3 cup thinly sliced scallions

  • 1 cup loosely packed fresh basil

Optional toppings

  • Toasted sesame seeds or Super-Seed Shake (page 850)

  • Light drizzle of toasted or hot sesame oil

  • Umeboshi plum paste (add slowly)

  • Umeboshi vinegar (add slowly)

  • Sliced oranges

  • Tamari

  • Bottled sweet garlic chili sauce


1 Fill a large pot with water. Add salt and bring to a boil.

2 Prepare the asparagus: Snap off the tough bottoms (roughly the bottom, lighter-colored part of the stalks) and slice the stalks on the diagonal into 1-inch pieces.

3 Add the asparagus to the boiling water and blanch for 1 1⁄2 to 2 minutes, until the color brightens and the raw bite is gone. Using a slotted spoon, immediately transfer the asparagus to a colander and rinse thoroughly under cold water to stop the cooking. Don’t toss your boiling water.

4 Bring the pot of water back to a boil and add the soba noodles. Stir and cook until al dente, about 5 minutes; be careful not to overcook them. Just before draining the noodles, add the edamame to the pot for about 20 seconds. Drain the soba and the edamame together. If you are not dress- ing the noodles immediately, toss them with a little olive oil to prevent them from sticking.

5 Transfer the asparagus and soba to a large bowl. Add the vinaigrette, carrots, nuts and scallions and toss well.

6 With your hands, tear the basil into small pieces and sprinkle over the soba salad. Sprinkle on any optional toppings you’d like and serve at room temperature or chilled.


Want more recipes like this? The Nourish Me Kitchen 2-book set with 300 family-friendly, body-thriving recipes is here!

The Nourish Me Kitchen Two Volume Book from Dr. Erika Siegel

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