20 Minute Tahini Soba Noodle Salad
4.09 from 12 votes

This tahini soba noodle salad comes together in only twenty minutes and is a colorful, nutritious vegan meal. Buckwheat noodles are tossed with edamame for plant protein, crisp raw vegetables, and a creamy tahini sauce. This is a perfect dish to meal prep for easy weekday lunches!

Easy Tahini and Soba Noodle Salad | The Full Helping

Soba noodle salads are one of those meals–like curries, grain salads, and tofu scrambles–that I’ve got on my list of super speedy dinner options for weeknights. They’re light but satisfying, and they take so little time to prepare, especially if you’ve got a nice dressing at the ready (and even if you don’t, because whisking a dressing together takes hardly any time). The range of toppings is endless, and you can make them as elaborate or as simple as you like.

Easy Tahini and Soba Noodle Salad | The Full Helping

This soba salad is relatively simple, a mixture of cooked noodles, steamed edamame (which is optional, but nice for added protein), and raw carrots, cabbage, and red pepper slices. Nothing fancy, but the dressing is delicious, and the addition of fresh basil and cilantro make it particularly flavorful. It was ready in about 30 minutes, which is exactly what I needed dinner to be last night.

When you make it–and I sure hope you do–feel free to modify it a bit based on what you have. It’s also worth saying that, while I love the earthy taste and soft texture of 100% buckwheat noodles, a buckwheat/wheat mixture, rice noodles, udon noodles, and pad thai noodles would all work here, too.

In the past, I’ve always made soba noodle salads with a rice vinegar/sesame oil vinaigrette or an almond/peanut butter sauce (similar to the one I used in these sweet potato noodles). Tahini was a nice change of pace–delicate, yet distinctively nutty.

Easy Tahini and Soba Noodle Salad | The Full Helping

4.09 from 12 votes

Easy Tahini and Soba Noodle Salad (gluten free)

Author – Gena Hamshaw
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yields: 4 servings


For the salad:

  • 1 8- ounce box 100% buckwheat soba noodles substitute a wheat/buckwheat mixture, rice noodles, pad thai noodles, or udon noodles
  • 1 red bell pepper sliced into very thin strips (about 1 heaping cup)
  • 2 cups grated julienned, or spiralized carrot
  • 1 cup finely shredded red cabbage
  • 1 cup shelled steamed edamame
  • 1/4 cup basil chopped
  • 1/4 cup cilantro chopped
  • Black sesame seeds for garnish (optional)

For the tahini dressing:

  • 2 tablespoons low sodium tamari
  • 1 tablespoon maple syrup
  • 2 teaspoons rice vinegar
  • 2 teaspoons toasted sesame oil
  • 2 teaspoons finely minced ginger
  • 1 large clove garlic crushed
  • 1/4 cup tahini
  • 1/3 cup warm water


  • Bring a pot of water to boil. Add the buckwheat noodles and cook according to package instructions. Drain the noodles and rinse them in cool water.
  • While the noodles are boiling, whisk together all of the dressing ingredients.
  • Combine the noodles and all of the remaining salad ingredients except for the sesame seeds. Top the salad with the dressing and mix very well. Top with sesame seeds and serve.


Leftover salad will keep for up to 3 days in an airtight container in the fridge.

This is a week full of 30 minute dinners–I whipped up a delicious curry tonight that falls into the same category! I look forward to sharing that soon, as well as a pumpkin skillet cornbread (yum) that’s perfect for enjoying all through the fall.

Can you tell I’m just a *little bit* excited for the change of seasons?

Easy Tahini and Soba Noodle Salad | The Full Helping

On that note, it’s time to start reviewing for my advanced nutrition class tomorrow. We’re moving from fiber to lipid metabolism, and even though much of it is review from biochem, I’m enjoying it. Even more enjoyable is my human development class; it’s incredible to learn about the nine months of pregnancy, both from a nutritional and epigenetic perspective!

Before I go, a quick note that the lovely Ali of Inspiralized is hosting a giveaway of Food52 Vegan on her blog right now. If you’re curious, she’s also sharing my recipe for French lentil salad with arugula and herbed cashew cheese.

Till soon,


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Categories: Recipes, Salads, Meal Sized Salads
Method: Stovetop
Ingredients: Tahini
Dietary Preferences: Gluten Free, Tree Nut Free, Vegan
Recipe Features: 30 Minute or Less, Meal Prep, Quick & Easy

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Recipe Rating

  1. 5 stars
    Delicious and versatile recipe! Made my hubby a happy man… great cold meal to eat on the road…

  2. 4 stars
    I made this last night and it was delicious. I added a little bit of cayenne pepper to the tahini dressing to give it a kick. I also fried up some tofu in coconut oil to make the dish a bit more filling. I loved this and would make it again!

  3. 5 stars
    Hi Gena,
    I used to love your blog back when it was Choosing Raw, when I was in college and obsessed with food blogs. I just found this now doing a search for peanut noodles when I got a craving for lunch.
    I made half the sauce recipe for two, using 1T peanut butter and 1T tahini, used hiyamugi for the noodles and chopped arugula and cucumber for veggies (just what was in the house), plus crumbled tofu. My husband and I loved it. Thank you for the wonderful recipes!

  4. Oh, Gena, you’re a genius!! I’m making this tonight! It does sound delicious and easy, which is what I need this evening as well! Your new book sounds awesome….I’ll buy it on my iPad. I am loving the weekly food planning emails you are sharing. Even as a veteran vegan, it is very helpful for me to see how you plan your meals and what your system/routine is. I’ve enjoyed any/all of your recipes that I’ve ever made, so your cooking/recipe style is just perfect for me. And, I, too am always only cooking for 1 or 2, so your portions are great. Congrats on the new book, and school, and all the awesome stuff you have going on.

  5. Something that I have never tried, but I can’t wait to! I’m excited for the dressing since everybody is commenting about it 🙂

  6. I know everyone is commenting on the dressing but it really does sound fabulous!! For some reason I always prefer tahini over peanut butter in sauces, I just like the taste a lot better. 😀

  7. The dressing sounds wonderful, I also love using Tahini because of its nuttiness – which I think would work wonderfully with your soba noodle recipe.
    I’m also a fan of quick meals because in reality we don’t always have all the time to work in the kitchen. 🙂