Vegan Soba Noodle Salad

Sprout Nutrition Soba landscape
Serves: 2
Prep: 10 minutes
Cook: 20 minutes

Developed by Monash FODMAP-trained dietitian Melissa D'Elia (APD), this delicious and fresh noodle salad is both low FODMAP AND vegan!

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Soba Noodles

100 g 3.52 oz

Firm Tofu (calcium set)

200 g 7.05 oz


90 g 3.17 oz

2 medium  2 medium  Carrots

150 g 5.29 oz


75 g 2.65 oz

1 tsp  1 tsp  Sesame Seeds (for garnish)

5 g 0.18 oz

1 tbsp  1 tbsp  Garlic Infused Olive Oil

15 g 0.53 oz

For the Dressing

5 tbsp  5 tbsp  Tamari

100 g 3.53 oz

1/2 tsp  1/2 tsp  Garlic Replacer

0.3 g 0.1 oz

1 tbsp  1 tbsp  Maple Syrup

25 g 0.88 oz

3 tbsp  3 tbsp  Rice Wine Vinegar

63 g 2.22 oz

1/2 tsp  1/2 tsp  Minced Ginger

2.5 g 0.09 oz

Chilli (optional - to taste)


  1. Slice tofu into thin cubes. Heat a large fry pan with olive oil and add the tofu. Allow to cook 4-5 minutes before flipping it over to the other side and cooking. Add a dash of tamari and a drop of sesame oil and allow to cook for a further minute.

  2. Chop carrot and cucumber into thin slices and set aside.

  3. Add soba noodles and edamame beans into a pot of boiling water and cook for 4-5 minutes. Drain and rinse under cold water. Set aside.

  4. Prepare the dressing by mixing the tamari, maple syrup, sesame oil, rice wine vinegar and ginger into a bowl. Add chilli if desired/tolerated.

  5. In a large bowl, add the noodles, vegetables and tofu and pour the dressing over the top. Sprinkle with a garnish of sesame seeds.


Other key nutrients (per serve):

  • Calcium: 220mg
  • Iron: 5.1mg
  • Zinc: 2.4mg
  • Potassium: 755mg
  • Phosphorous: 418mg

Find more from Melissa:

Nutrition Information (per serve)
Energy 2267 Kj / 542 cal
Protein 30.00g
Carbohydrates 58.40g
Sugar 19.00g
Total Fat 20.80g
Saturated Fat 3.20g
Fibre 11.00g
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