AVOCADO, PICKLED GINGER AND TOFU SOBA NOODLE SALAD

March 21, 2018

AVOCADO, PICKLED GINGER AND TOFU SOBA NOODLE SALAD

I love this salad. It is mostly a ‘cooked’ salad  so it is great as we head in to Autumn. It is super simple but oh so nourishing especially for all of your post birthing mums out there. Check out the benefits below!

 

INGREDIENTS

200g dried soba (buckwheat) noodles

1 tsp sesame oil

150g snow peas, trimmed and halved diagonally

200g marinated tofu (such as teriyaki) cubed or fresh firm tofu (unmarinated) fried off gently in a pan with olive oil

1 Lebanese cucumber halved, thinly sliced diagonally

2 tablespoons pickled ginger thinly sliced (if available)

75 g baby spinach leaves

½ cup picked coriander leaves

1 avocado, diced, lemon juice squeezed over (to prevent discolouring)

3 spring onions trimmed and sliced diagonally (optional)

45g roughly chopped cashews.

 

Dressing

2 tablespoons mirin

3 tablespoons tamari

1 tsp sesame oil

2 tsp white (shiro) miso paste thinned out with a little water

 

METHOD

  1. To make dressing place all dressing ingredients in a small bowl, and stir. Set aside
  2. Cook the soba noodles according to packet instructions, or until al dente. Rinse under cold running water.  Drain well and toss with the sesame oil.  Set aside to cool completely
  3. Blanch the snow peas in boiling water until bright green and just tender. Refresh under cold running water and drain well
  4. Place the cooked noodles, snow peas, tofu, cucumber, ginger, spinach and coriander in a large bowl. Pour over dressing and toss gently to combine.  Top with avocado, spring onion, and cashews.

  

BENEFITS

  1. You all know we love buckwheat… that is why it is in our bikkies! Check out the benefits of buckwheat, especially for post-partum mums here
  2. Miso is a real deal super food. I believe it is the queen of fermented foods and one of the best things you can eat for your gut and immune system health. *tip – eating it raw means that all the probiotic goodness is retained. It is a great spread too – use it like vegemite!
  3. Your older kids hopefully will dig these noodles too!
  4. Ginger is a beautiful digestive aid – who does not need a little extra gut care!?
  5. Avocado is one of nature’s ultimate foods especially for breastfeeding mums. It is energy dense, rich in good fats and loads of nutrition
  6. Tamari is a ‘wheat’ free soy sauce and much better than your conventional soy sauces
  7. Use the left overs for lunch the next day! 

Extra little notes:

  • Add more greens, no need to stick to this recipe! Think steamed broccoli, beans and zucchini
  • You may question tofu and if it is a ‘good’ food…I believe unless you have major thyroid issues then consuming a small amount tofu a 2-3x’s a month is not going to hurt.
  • Some feeding mums notice that their young babies are sensitive to vegetables from the allium family (onion and garlic) – if this is you, please reduce or remove from the recipe.
  • If you do not wish to have tofu, roast off some chickpeas and use that instead. Yum!
  • Chicken or fish would also work if you prefer animal protein.

 

 

Original source has been slightly modified by Jo –

Source: The Low GI Vegetarian Cookbook – Brand Miller, Foster-Powell, Marsh & Sandall, Hachette 2006