Quick Recipe Version (TL;DR)
Quick Ingredients
- 8 oz dry soba noodles
- 6 oz snap peas, trimmed and halved (about 2 cups)
- 1 cup shredded carrots
- 1 cup thin half-moons seedless cucumber
- 4 scallions, thinly sliced (whites and greens)
- 14 oz extra-firm tofu, pressed and cubed, or 2 cups cooked chicken, shredded
- 2 tbsp toasted sesame seeds (white or a mix of white and black), divided
- Dressing: 1/4 cup low-sodium soy sauce, 2 tbsp rice vinegar, 1 tbsp honey or maple syrup, 2 tbsp toasted sesame oil, 1 tbsp neutral oil, 1 tbsp finely grated fresh ginger, 2 tsp minced garlic, 1 tbsp lime juice, 1/2 tsp red pepper flakes (optional)
Do This
- 1. Press tofu 10 minutes and cube, or shred cooked chicken.
- 2. Whisk dressing ingredients until glossy and emulsified.
- 3. Toast sesame seeds in a dry skillet over medium heat, 2–3 minutes.
- 4. Boil soba 4–5 minutes; add snap peas for last 1 minute. Drain and rinse under cold water.
- 5. If using tofu, sear in 1 tbsp oil over medium-high heat until golden, 6–8 minutes. If using chicken, skip.
- 6. Toss noodles, veggies, protein, and dressing. Top with scallions and sesame seeds; chill 10 minutes if you can.
Why You’ll Love This Recipe
- Bright, nutty, and refreshing—perfect for warm days or meal prep.
- Flexible protein: crispy tofu or tender chicken both work beautifully.
- Textural contrast from crisp snap peas and creamy sesame dressing.
- Serves cold and packs well for lunch or picnics.
Grocery List
- Produce: Snap peas, carrots, seedless cucumber, scallions, fresh ginger, garlic, lime
- Dairy: None
- Pantry: Soba noodles, low-sodium soy sauce, rice vinegar, toasted sesame oil, neutral oil, honey or maple syrup, red pepper flakes, sesame seeds, kosher salt, black pepper, extra-firm tofu or cooked chicken
Full Ingredients
Salad
- 8 oz (225 g) dry soba noodles
- 6 oz (170 g) snap peas, trimmed and halved on the bias (about 2 cups)
- 1 cup shredded carrots (about 1 medium carrot)
- 1 cup thin half-moons seedless cucumber
- 4 scallions, thinly sliced (reserve a few greens for garnish)
- 2 tbsp sesame seeds, toasted (1 tbsp white + 1 tbsp black preferred)
Protein (choose one)
- Tofu option: 14 oz (400 g) extra-firm tofu, pressed 10 minutes and cut into 3/4-inch cubes; 1 tbsp neutral oil; pinch kosher salt and black pepper
- Chicken option: 12 oz boneless, skinless chicken breast (about 2 small breasts); 1 tbsp neutral oil; 1/4 tsp kosher salt; 1/8 tsp black pepper
Soy–Ginger–Sesame Dressing
- 1/4 cup (60 ml) low-sodium soy sauce
- 2 tbsp (30 ml) unseasoned rice vinegar
- 2 tbsp (30 ml) toasted sesame oil
- 1 tbsp (15 ml) neutral oil (avocado, grapeseed, or canola)
- 1 tbsp (15 ml) honey or maple syrup
- 1 tbsp finely grated fresh ginger (from a 1-inch piece)
- 2 tsp minced garlic (about 2 small cloves)
- 1 tbsp (15 ml) fresh lime juice
- 1/2 tsp red pepper flakes (optional)
- 1–2 tbsp cold water, as needed to loosen
Step-by-Step Instructions
Step 1: Press tofu or prep chicken
For tofu: Wrap the block in a clean kitchen towel and press with a heavy pan for 10 minutes to remove excess moisture, then cut into 3/4-inch cubes. Season lightly with a pinch of salt and pepper.
For chicken: Pat dry and season both sides with 1/4 tsp kosher salt and 1/8 tsp black pepper. Set aside.
Step 2: Whisk the soy–ginger–sesame dressing
In a bowl or jar, whisk together soy sauce, rice vinegar, toasted sesame oil, neutral oil, honey or maple, grated ginger, garlic, lime juice, and red pepper flakes if using. Whisk until glossy and emulsified. If it seems thick, whisk in 1–2 tbsp cold water to create a pourable dressing.
Step 3: Toast the sesame seeds
Warm a dry skillet over medium heat. Add sesame seeds and toast, shaking the pan, until fragrant and lightly golden, 2–3 minutes. Transfer to a small dish to cool. Oven option: toast on a small tray at 350°F (175°C) for 6–8 minutes, stirring once.
Step 4: Cook soba and blanch snap peas
Bring a large pot of well-salted water to a rolling boil. Add soba and cook according to package directions, typically 4–5 minutes. In the last 60 seconds, add the snap peas. Drain immediately and rinse under cold running water until cool to stop cooking and remove excess starch. Drain very well. If you like, toss the drained noodles with 1 tsp neutral oil to prevent sticking.
Step 5: Cook the protein
For tofu: Heat 1 tbsp neutral oil in a large nonstick skillet over medium-high heat. Add tofu in a single layer and cook, turning occasionally, until deeply golden on most sides, 6–8 minutes total. Set aside to cool slightly.
For chicken: Heat 1 tbsp neutral oil in a skillet over medium-high heat. Sear chicken 4–5 minutes until well browned. Flip, reduce heat to medium, and cook 4–6 minutes more, or until the thickest part reaches 165°F (74°C). Rest 5 minutes, then slice thinly or shred.
Step 6: Assemble the salad
In a large mixing bowl, combine the cooled soba and snap peas, shredded carrots, cucumber, and most of the scallions (reserve some greens for garnish). Add the tofu or chicken. Pour in the dressing and toss gently until every strand and veg piece is coated and glossy. If needed, add a splash of water to loosen and help the dressing cling.
Step 7: Finish and serve
Transfer to a serving bowl or platter. Sprinkle with toasted sesame seeds and reserved scallion greens. Taste and adjust with a squeeze of lime, extra soy sauce, or a pinch of red pepper flakes. Serve right away or chill for 10–30 minutes for flavors to meld.
Pro Tips
- Rinse soba thoroughly under cold water after cooking; it removes surface starch so the noodles stay bouncy, not gummy.
- Pressing tofu is key. Drier tofu browns better and stays crispier in the salad.
- Slice snap peas on a bias for a prettier look and more surface area to catch the dressing.
- Reserve a spoonful of dressing to drizzle just before serving for a glossy finish.
- Toasted seeds make a big flavor difference. Do not skip, and cool them before garnishing for max crunch.
Variations
- Spicy peanut-sesame: Whisk 2 tbsp smooth peanut butter into the dressing and thin with 1–2 tbsp water as needed.
- Gluten-free: Use 100% buckwheat soba or rice noodles and swap soy sauce for tamari or coconut aminos.
- Veggie boost: Add 1 cup shelled edamame or thinly sliced red bell pepper for extra color and protein.
Storage & Make-Ahead
The dressed salad keeps well in an airtight container in the refrigerator for 2–3 days. For the best texture, store the dressing separately and toss just before serving if making more than a few hours ahead. Keep sesame seeds and scallion greens separate for sprinkling at the table. Tofu holds up well; if using chicken, add just before serving for juiciest results.
Nutrition (per serving)
Approximate with tofu: 440 calories; 20 g protein; 55 g carbohydrates; 14 g fat; 6 g fiber; 980 mg sodium. With chicken: about 480 calories; 28 g protein; 52 g carbohydrates; 15 g fat. Values will vary based on brands and add-ins.
