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Low FODMAP Cold Soba Salad with Greens
This Low FODMAP Cold Soba Salad with Greens is a lovely lunch or dinner on a hot day. Soba are low FODMAP, as are many kinds of pasta. You can read more in our article, All About Asian Noodles & FODMAPs.
Prep Time: 10 minutes
Cook Time: 8 minutes
Total Time: 18 minutes
Makes: 4 Servings
Calories: 164 kcal
Ingredients:
- 4- ounces (115 g) soba noodles
- Kosher salt
- 2 tablespoons low-sodium gluten-free soy sauce
- 1 tablespoon toasted sesame oil
- 1 tablespoon rice vinegar
- ¼ teaspoon Sriracha
- 1 cup (160 g) watercress, divided
- 3 scallions, green parts only, cut into long strips, divided
- 1 Persian cucumber, ends trimmed, cucumber cut into long, thin ribbons
- 1/3 cup (10 g) cilantro leaves
- 1 tablespoon toasted white sesame seeds
- 2 limes, cut in half crosswise
Preparation:
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Bring a large pot of salted water to a boil over high heat and cook the soba noodles until al dente. Drain and rinse with cold water; set aside.
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Whisk together the soy sauce, sesame oil, rice vinegar and Sriracha together in a non-reactive bowl. Toss in the soba then gently fold in half of the watercress, scallions and cucumber to coat. Divide into 4 bowls.
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Garnish each bowl with remaining watercress, scallions, cucumber and the cilantro, sesame seeds and half a lime for each bowl. Serve immediately and encourage diners to squeeze the lime over the salad before eating.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Cucumbers: Both Monash University and FODMAP Friendly have lab tested cucumbers. FODMAP Friendly gives them a “Pass” at ½ cup (64 g).Monash states that no FODMAPs were detected upon lab testing and set a serving size at ½ cup (75 g).
- Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
- Watercress: Monash has lab tested watercress and it is low FODMAP in portions of 1 cup (80 g). No Moderate or High FODMAP levels are given.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition Facts
Low FODMAP Cold Soba Salad with Greens
Amount Per Serving
Calories 164
Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g5%
Sodium 265mg11%
Potassium 369mg11%
Carbohydrates 28g9%
Fiber 1g4%
Sugar 1g1%
Protein 7g14%
Vitamin A 3218IU64%
Vitamin C 31mg38%
Calcium 94mg9%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
