I've been going through a noodle phase of late. I don't like cold pasta salads, but had quite forgotten how good cold soba noodles are until in desperation I bought a bowl for lunch recently. They were delicious. So as soba noodles are perfect for hot weather, I have been making up for lost time by eating them regularly. This Peanut Soba Noodle Salad with Crispy Tempeh is everything I enjoy in a vegetarian meal. A zesty dressing, lots of vegetables and little bits of crunch.
Soba noodles are made with buckwheat flour, which is gluten free. However, most soba also contain a proportion of wheat flour, so not all brands are gluten free. Check the labels carefully if you need the gluten free option. One hundred percent buckwheat noodles are a lovely brown colour, and I have seen them in Asian shops, organic stores and health food stores, so hunt around. Buckwheat soba with wheat are quite common and are usually available in your local supermarkets.
Now lets talk tempeh. Tempeh is a fermented soybean cake that originated in Indonesia. Soybeans are lightly cooked, then cultured with a specific fungus that binds the loose beans into a block. The block of fermented beans can then be cut into pieces and further cooked according to your recipe. Tempeh is high in protein and easier to digest than other soy products, like tofu. The fermentation process unlocks nutrients within the beans, making them easier for our body to absorb.
Tempeh has (to me) a lovely nutty taste which pairs well with strong, spicy flavours. It is sold either pre-seasoned or natural. Seasoned tempeh is ready to eat, and can be tucked into such dishes as burgers, fresh spring rolls or fried rice. Natural tempeh will taste a whole lot better if you season it before you eat it. I like to fry it in a little coconut oil, as in these noodles, before adding it to my meal.
This dish will sit quite happily once made, and will keep for a few days in the fridge. Make it in advance for dinner, or keep it for a quick lunch through the week. If you think that tempeh is a step too far for you, then try it with shredded poached chicken instead. It will still be delicious.
Peanut Soba Noodle Salad with Crispy Tempeh
Author: Tania @ The Cook's Pyjamas
- ½ cup crunchy peanut butter
- Juice of 2 limes
- 2 Tablespoons tamari (or soy sauce)
- 2 Tablespoons coconut sugar
- 1 tsp roasted sesame oil
- 2 teaspoons grated ginger
- 2 garlic cloves, crushed
- 250g soba noodles
- 250g seasoned tempeh, cut into 1.5cm cubes
- 2 Tablespoons coconut oil
- 1 large carrot, peeled and julienned
- 1 small cucumber, julienned
- A handful of snow peas, julienned
- 2 spring onions, sliced
- ½ cup chopped coriander
- ¼ cup chopped roasted peanuts
- 1 red chilli, finely chopped (optional)
- Combine all of the ingredients in a small bowl. {See note below}
- Set aside.
- Cook the soba noodles according to the packet instructions*
- Drain the noodles and set aside. I leave them sitting in a bowl of cold water so they don't stick together.
- Heat the coconut oil in a fry pan and fry the tempeh until browned on all sides and crispy. Set aside.
- Drain the noodles well and place in a large bowl.
- Add the vegetables, chopped coriander, crispy tempeh, chilli (if using) and the dressing.
- Toss the noodles gently to mix in the vegetables and tempeh, and to coat everything with the dressing. I like to use my hands for this as I find it the best way to mix it together.
- Transfer the salad to a serving platter and scatter over the peanuts.
- Serve.
