Soba Noodle Salad with Chicken and Sesame: A Delicious and Healthy Meal

Soba noodle salad with chicken and sesame is a vibrant, flavorful, and nutritious dish perfect for a light lunch, a satisfying dinner, or even a potluck contribution. It’s incredibly versatile, allowing for easy customization based on your preferences and available ingredients. The combination of nutty soba noodles, tender chicken, crunchy vegetables, and a savory sesame dressing creates a delightful textural and taste experience. This recipe provides a detailed guide to creating your own exceptional soba noodle salad at home.

## Why You’ll Love This Soba Noodle Salad

* **Healthy and Nutritious:** Soba noodles are made from buckwheat flour, which is a good source of fiber, protein, and minerals. The chicken provides lean protein, and the vegetables offer essential vitamins and antioxidants.
* **Flavorful and Delicious:** The sesame dressing is the star of the show, adding a rich, nutty, and slightly sweet flavor that complements the other ingredients perfectly. The combination of flavors and textures makes this salad incredibly satisfying.
* **Easy to Make:** This recipe is relatively simple and doesn’t require any special cooking skills. Most of the preparation involves chopping vegetables and cooking the noodles and chicken.
* **Versatile and Customizable:** You can easily adapt this recipe to your liking by adding or substituting ingredients. For example, you can use tofu instead of chicken, add different vegetables, or adjust the dressing to your taste.
* **Perfect for Meal Prep:** This salad can be made ahead of time and stored in the refrigerator for a few days, making it a great option for meal prepping.

## Ingredients You’ll Need

### For the Salad:

* **Soba Noodles:** 8 ounces (about 225g) – Choose a good quality soba noodle. Look for noodles that are primarily buckwheat flour. Some soba noodles contain a mixture of wheat and buckwheat, so be sure to check the label if you’re gluten-free.
* **Chicken Breast:** 1 pound (about 450g) – Boneless, skinless chicken breasts are ideal. You can also use chicken thighs if you prefer, but they may take slightly longer to cook.
* **Sesame Oil:** 1 tablespoon – Adds a nutty aroma and flavor to the chicken.
* **Salt and Black Pepper:** To taste – Essential for seasoning the chicken and noodles.
* **Vegetables (Choose a variety of your favorites):**
* **Cucumber:** 1 medium, thinly sliced – Adds a refreshing crunch.
* **Carrots:** 1-2 medium, julienned or shredded – Adds sweetness and color.
* **Bell Peppers:** 1 medium (any color), thinly sliced – Adds a slightly sweet and crisp flavor.
* **Edamame:** 1 cup, shelled (fresh or frozen) – Provides a boost of protein and a slightly nutty flavor. If using frozen edamame, blanch it briefly in boiling water before adding it to the salad.
* **Green Onions:** 2-3, thinly sliced – Adds a mild onion flavor.
* **Red Cabbage:** 1 cup, thinly shredded – Adds color and a slightly peppery flavor.
* **Radishes:** 4-5, thinly sliced – Adds a peppery bite.

### For the Sesame Dressing:

* **Soy Sauce:** ¼ cup – Use low-sodium soy sauce to control the saltiness.
* **Rice Vinegar:** 2 tablespoons – Adds a tangy flavor.
* **Sesame Oil:** 2 tablespoons – Enhances the nutty flavor of the dressing.
* **Honey or Maple Syrup:** 1-2 tablespoons – Adds sweetness to balance the savory flavors. Adjust the amount to your liking.
* **Ginger:** 1 teaspoon, grated – Adds a warm, spicy flavor.
* **Garlic:** 1 clove, minced – Adds a pungent flavor.
* **Red Pepper Flakes:** ¼ teaspoon (optional) – Adds a touch of heat. Omit if you prefer a milder dressing.
* **Sesame Seeds:** 1-2 tablespoons – For garnish and added flavor.

## Equipment You’ll Need

* **Large Pot:** For cooking the soba noodles.
* **Skillet or Grill Pan:** For cooking the chicken.
* **Mixing Bowls:** For preparing the salad and dressing.
* **Whisk:** For emulsifying the dressing.
* **Cutting Board and Knife:** For chopping the vegetables.

## Step-by-Step Instructions

### 1. Cook the Soba Noodles:

* Bring a large pot of water to a rolling boil. Add the soba noodles and cook according to the package directions, usually about 5-7 minutes. Be careful not to overcook the noodles, as they can become mushy.
* Once the noodles are cooked, drain them immediately and rinse them thoroughly under cold water to stop the cooking process and remove excess starch. This will prevent the noodles from sticking together.
* Set the noodles aside in a colander to drain completely.

### 2. Cook the Chicken:

* While the noodles are cooking, prepare the chicken. Pat the chicken breasts dry with paper towels.
* In a bowl, toss the chicken breasts with 1 tablespoon of sesame oil, salt, and black pepper.
* Heat a skillet or grill pan over medium-high heat. Cook the chicken breasts for about 5-7 minutes per side, or until they are cooked through and the internal temperature reaches 165°F (74°C).
* Remove the chicken from the skillet and let it rest for a few minutes before slicing it thinly.

### 3. Prepare the Vegetables:

* While the chicken is cooking, prepare the vegetables. Wash and chop all the vegetables according to the ingredient list. You can adjust the size and shape of the vegetables to your liking. For example, you can julienne the carrots and cucumbers, or slice them into thin rounds.
* If using frozen edamame, blanch it briefly in boiling water for 2-3 minutes until tender. Drain and rinse with cold water.

### 4. Make the Sesame Dressing:

* In a small bowl, whisk together the soy sauce, rice vinegar, 2 tablespoons of sesame oil, honey or maple syrup, grated ginger, minced garlic, and red pepper flakes (if using).
* Whisk until all the ingredients are well combined and the dressing is emulsified.
* Taste the dressing and adjust the seasonings as needed. You may want to add more honey for sweetness, rice vinegar for tanginess, or red pepper flakes for heat.

### 5. Assemble the Salad:

* In a large bowl, combine the cooked soba noodles, sliced chicken, and chopped vegetables.
* Pour the sesame dressing over the salad and toss gently to coat all the ingredients evenly.
* Garnish with sesame seeds and sliced green onions.

### 6. Serve and Enjoy!

* Serve the soba noodle salad immediately or chill it in the refrigerator for later. The salad is best served cold or at room temperature.
* Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

## Tips and Variations

* **Protein Variations:** Instead of chicken, you can use grilled shrimp, tofu, steak, or even hard-boiled eggs.
* **Vegetable Variations:** Feel free to add or substitute vegetables based on your preferences and what’s in season. Some other great options include snow peas, bean sprouts, shiitake mushrooms, and avocado.
* **Spice It Up:** Add a pinch of red pepper flakes to the dressing for a little heat, or use a spicier chili oil.
* **Make it Gluten-Free:** Ensure that the soba noodles you use are 100% buckwheat, as some brands contain wheat flour. Also, double-check that your soy sauce is gluten-free (tamari is a good option).
* **Add Some Crunch:** Toasted almonds, peanuts, or cashews would add a lovely crunch to this salad.
* **Sweetness Adjustment:** Adjust the honey or maple syrup in the dressing to your liking. Some people prefer a sweeter dressing, while others prefer a more savory one.
* **Citrus Zing:** A squeeze of lime or lemon juice can add a bright and zesty flavor to the salad.
* **Herbs:** Fresh cilantro or mint can add a fresh and aromatic touch to the salad.

## Make-Ahead Instructions

This soba noodle salad is perfect for meal prepping. You can cook the noodles, chicken, and prepare the vegetables ahead of time and store them separately in the refrigerator. The dressing can also be made ahead of time and stored in an airtight container. When you’re ready to assemble the salad, simply combine all the ingredients and toss with the dressing.

* **Noodles:** Cook the soba noodles, rinse them with cold water, and toss them with a little sesame oil to prevent them from sticking together. Store them in an airtight container in the refrigerator for up to 3 days.
* **Chicken:** Cook the chicken and slice it thinly. Store it in an airtight container in the refrigerator for up to 3 days.
* **Vegetables:** Chop all the vegetables and store them in separate containers in the refrigerator for up to 3 days.
* **Dressing:** Whisk together the dressing ingredients and store it in an airtight container in the refrigerator for up to 1 week.

**Note:** It’s best to add the dressing just before serving, as the noodles can absorb the dressing and become soggy if stored with it for too long.

## Serving Suggestions

This soba noodle salad is delicious on its own, but it can also be served as a side dish with grilled fish, tofu, or vegetables. It’s also a great addition to a picnic or potluck.

Here are some other serving suggestions:

* **Serve it with a side of miso soup:** Miso soup is a classic Japanese soup that pairs perfectly with soba noodles.
* **Add a fried egg on top:** A fried egg adds richness and protein to the salad.
* **Serve it with a side of kimchi:** Kimchi is a Korean fermented cabbage dish that adds a spicy and tangy flavor to the meal.
* **Wrap it in lettuce cups:** For a lighter and more refreshing option, serve the soba noodle salad in lettuce cups.

## Nutritional Information (Approximate per serving)

* Calories: 450-550
* Protein: 30-40g
* Fat: 20-30g
* Carbohydrates: 40-50g
* Fiber: 5-7g

*Note: Nutritional information can vary depending on specific ingredients and portion sizes.*

Enjoy this delightful and healthy Soba Noodle Salad with Chicken and Sesame! It’s a dish that’s sure to become a regular in your rotation.