Food: Hot buckwheat noodle salad

By Jasmine And Melissa Hemsley

Hot buckwheat noodle salad

Hot buckwheat noodle salad

This is our 15-minute ‘please everyone’ meal – a colourful dish that looks impressive and always goes down well with guests. Eat it for supper and catch up on your veg intake, enjoying the leftovers cold for a packed lunch the next day. We always use a high ratio of vegetables to help pack in as much nutrient-dense food as possible. Here we use 100 per cent buckwheat noodles, also known as soba. Their high nutritional value, along with plenty of veg, means that you don’t need to eat a mountain to feel satisfied.



170g (5¾ oz) buckwheat noodles (soba)

extra virgin olive oil

2 tbsp coconut oil

1 small red onion or 3 spring onions, finely sliced

a large handful of finely chopped carrots

a large handful of shredded cabbage (we like red for colour, but white or savoy are good)

a large handful of any other crunchy veg, such as broccoli florets, sliced fennel or radishes

2 handfuls of leaves, such as watercress, baby spinach or sliced lettuce


juice and zest of 1 unwaxed lime or lemon (avoid the bitter white pith)

1 tbsp toasted sesame oil

2 tbsp extra virgin olive oil

1 garlic clove, grated

sea salt and pepper (white pepper is especially good in Asian dishes)

a splash of tamari


small handful of nuts or seeds, such as cashews, peanuts, almonds, sesame, sunflower or poppy seeds

handful of fresh herbs, such as coriander, mint, chives, basil or Thai basil

Make the dressing by adding everything to a jam jar and shaking well.

Cook the buckwheat noodles according to the packet using plenty of water. During the first minute of cooking use two forks to stir and separate the noodles.

When tender, drain and rinse with cold water for about 15 seconds to stop them cooking further. Set aside to drain, then toss a little extra virgin olive oil through to stop the noodles sticking.

Over a medium heat, dry toast your nuts or seeds in a frying pan until golden brown. This only takes a minute so keep your eye on that pan. Remove and set aside.

Turn up the heat and add the coconut oil and onion to the pan. After 30 seconds or so, add the hardest vegetables, such as the carrots, and stir-fry over a high heat for 2 minutes. Add the rest of the vegetables and stir-fry for a further minute – you want to lightly cook the veg to retain crunch and colour. Cook the vegetables a little more if you prefer – adding a few tablespoons of water helps to steam them if they catch on the bottom of the pan.

Turn off the heat, add the cooked noodles and toss.

Add any leaves now. Spoon over the dressing and toss together. Top with the toasted nuts or seeds and herbs and let everyone help themselves from the frying pan.


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