RECIPE: Low-FODMAP Cold Peanut Soba Noodles

Cold soba peanut noodles

Cold comfort. (Literally.)

I recently had a bad noodle experience. It was a bummer. But in the spirit of “getting back on the horse,” I decided I had to immediately wipe the quinoa-wheat pasta fiasco from my mind. And since it’s still stiflingly hot where I live, I decided the time was right for a cold noodle dish, with a refreshing green smoothie on the side.

Soba noodles are typically made with buckwheat, but beware: most are actually made with a blend of buckwheat and regular wheat. You can find buckwheat-only versions, but make sure you check the package carefully. I like them with peanut sauce, a splash of sesame oil, some chopped green onion tops, shredded carrot, some toasted sesame seeds and a squirt of Sriracha (which contains garlic, so be mindful if you have trouble tolerating it.)

Low-FODMAP Cold Peanut Soba Noodles
Serves 2
A light, yummy dish made with (gluten-free) buckwheat noodles.
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Prep Time
5 min
Cook Time
8 min
Prep Time
5 min
Cook Time
8 min
469 calories
35 g
0 g
32 g
16 g
4 g
123 g
330 g
4 g
0 g
26 g
Nutrition Facts
Serving Size
123g
Servings
2
Amount Per Serving
Calories 469
Calories from Fat 270
% Daily Value *
Total Fat 32g
49%
Saturated Fat 4g
22%
Trans Fat 0g
Polyunsaturated Fat 11g
Monounsaturated Fat 15g
Cholesterol 0mg
0%
Sodium 330mg
14%
Total Carbohydrates 35g
12%
Dietary Fiber 6g
25%
Sugars 4g
Protein 16g
Vitamin A
103%
Vitamin C
5%
Calcium
9%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 package of buckwheat soba noodles (be extra-careful that they do NOT contain wheat)
  2. 1 carrot, shredded
  3. 1 handful of green onion tops, diced
  4. 1 tbsp sesame oil
  5. 1 tbsp toasted sesame seeds
  6. 1/2 or so cup peanut sauce of your choice, homemade (just skip the garlic!) or store-bought, to taste
Instructions
  1. 1. Bring pot of water to a boil and add noodles. Boil for as long as package indicates (usually about 5 minutes).
  2. 2. Strain the noodles in a colander and run cold water over them until they’re fresh and cool. Shake off the excess water and stick ’em in a medium-sized bowl.
  3. 3. Add sesame oil and toss with tongs. Add peanut sauce and toss.
  4. 4. Serve topped with the sesame seeds, shredded carrot and green onion tops, alongside your favorite green smoothie (optional).
Notes
  1. Simple, huh?
beta
calories
469
fat
32g
protein
16g
carbs
35g
more
The Low-FODMAP Life http://thelowfodmaplife.com/

What’s your soba situation? Let me know in the comments below.

  • http://www.craftyclyde.com Emma – CraftyClyde

    Sounds nice – have you seen King Soba noodles? You can get them on Amazon in multi-pack – black rice, ginger pumkin, buckwheat etc 🙂

    • http://thelowfodmaplife.com Noah

      I was going to say no, then I looked on Amazon and turns out that’s the brand I was using. However, my store only carries one kind, so I’m excited to see the variety of flavors! Thanks for the tip!