Soba Noodle Salad with Asian Peanut Sauce

Happy Friday, Friends!

I hope you are gearing up for a fun and relaxing weekend!  My latest book, The Low FODMAP Diet-Step by Step is in final edits so I will be busy reviewing and getting this baby ready for the bookshelf in December! You’ll love the recipes and easy to understand explanations about gut health and the low FODMAP diet.

Today, I thought I would share a Soba Noodle Recipe with you.  I had never cooked soba noodles or eaten then until I tried this recipe. And…I will definitely make this dish again!

Soba noodles are low FODMAP in a 1/3 cup portion per the Monash University Low FODMAP app. They are made with buckwheat and wheat flour so they are not gluten free.  Although this is a small portion of noodles, I added a nice medley of low FODMAP veggies and a delightful peanut sauce to round out the dish. Both my husband and I felt very healthy and satisfied with the portion. I also roasted up some shrimp and added them to the top of this colorful salad. Grilled, baked or stir-fried sliced firm tofu, chicken, steak or pork would be delicious too.  This Asian style soba noodle recipe is best enjoyed warm or at room temperature. It really is a great dish to boost your gut healthy veggie intake!

Small amounts of wheat are allowed on the low FODMAP diet but if you are on a gluten free diet or avoid wheat for other health reasons, you could substitute rice noodles in this dish (and use gluten free soy sauce as well). You may have to adjust the amount of peanut sauce–but there is plenty extra, if you need a bit more.

Soba Noodle Salad with Asian Peanut Sauce

Category: Low FODMAP Main Dishes

Soba Noodle Salad with Asian Peanut Sauce


  • Serves 4
  • 1 1/3 cup cooked soba noodles
  • 2 cups julienned carrots (I used a bag of store prepared julienned carrots)
  • 1, 12 ounce bag mung bean sprouts
  • 1/2 cup red cabbage, thinly sliced
  • 1 red bell pepper, deseeded and cut in small bite size pieces.
  • 1/3 cup salted peanuts, finely chopped
  • 2 tablespoons chopped chives or green part of spring onion.
  • 2 tablespoons fresh cilantro or parsley, chopped
  • Peanut sauce:
  • 1 teaspoon garlic infused oil
  • 2 tablespoons minced fresh ginger
  • 1/4 cup all-natural peanut butter
  • 1 tablespoon chili sauce (without garlic, found in Asian or International aisle at grocery store)
  • 2 tablespoons soy sauce
  • 1 tablespoon brown sugar
  • 1 tablespoon fresh lime juice
  • 1/2 cup light canned coconut
  • Optional: Roasted, grilled, or stir-fried shrimp, firm tofu, or sliced cooked chicken, pork or beef, as desired, to serve over salad.


  1. In medium saucepan over medium low heat, add garlic oil, minced ginger, peanut butter, chili sauce, soy sauce, brown sugar, lime juice and light canned coconut milk.
  2. Stir to blend ingredients until smooth (1 minute). Remove from heat, set aside.
  3. Assemble Soba Noodle Salad: In small bowl, add cooked soba noodles and drizzle with 1/3 cup of peanut sauce, stir to coat noodles.
  4. On serving platter, add noodles, carrots, mung bean sprouts, cabbage, bell pepper and lightly mix together.
  5. Drizzle 2 tablespoons of peanut sauce over vegetables and noodles.
  6. Garnish with chopped peanuts, chives or scallions, cilantro or parsley.
  7. Note: you will have leftover peanut sauce. Save in the refrigerator for another dish for up to 3 days. This peanut sauce is delicious over grilled shrimp, tofu or chicken.