Okinawan Sweet & Spicy Soba Rainbow Salad

This recipe is also from Anti-Aging Dishes from Around the World. It features Japanese soba noodles, which are made from buckwheat flour and contain 8 grams of protein per serving. The vegetables add lots of vitamins and minerals and make this salad filling and satisfying. For a main course, toss in some cooked, shredded chicken breast or cooked shrimp.

Benefits

Buckwheat is full of vitamin E, which supports healthy brain function, as do its omega-3 fatty acids and tryptophan. Bok choy offers indoles, a sulfur compound that neutralizes carcinogens, and nitrate, which can help reduce blood pressure. Shiitake mushrooms contain detoxifying selenium and cholesterol-lowering beta-glucans.

Serves 4–6

 Ingredients

1 package (12 oz.) soba noodles

¾ cup peeled and shredded carrots

5 scallions, trimmed and sliced on the diagonal, halfway up the green stalk

1 cup torn baby Bok choy leaves

¾ cup diced red bell pepper

1 cup Chinese pea pods or snow peas

½ cup sliced shiitake mushrooms

3 Tbs. fresh cilantro leaves

1 Tbs. toasted sesame seeds, as garnish

Dressing

¼ cup smooth (natural) peanut butter

¼ cup hot water

1 Tbs. honey

1 Tbs. mirin or seasoned rice vinegar

2 tsp. soy sauce

4 Tbs. fresh lime juice

1 tsp. minced garlic

2 tsp. hot sauce (I use sriracha)

3 Tbs. sesame oil

 Procedure

1. Cook the soba noodles in salted water according to package directions or until they are al dente. Drain and rinse immediately with cold water and set aside.
2. Make the dressing: In a medium bowl, whisk together the peanut butter, hot water, honey, mirin, and soy sauce. Whisk in the lime juice, garlic, hot sauce, and oil until thoroughly combined.
3. In a large bowl, toss the noodles, carrots, green onions, baby bok choy, pea pods or snow peas, red bell pepper, mushrooms, and cilantro. Add the dressing and toss well.
4. Sprinkle the toasted sesame seeds on top and serve.

(Vegetarian)