Plant Based Soba Two Ways


I wanted to share with you two ways to prepare soba noodles. The first is something I usually go for when I'm short for time. It involves picking up all the veggies in my fridge, lightly sauteing them in a miso dressing, serving them with a healthy serving of fat and protein, and soba noodles. The dish on the right is pretty much my favourite thing of all time. If you haven't tried rice paper wraps, please do! You'll wonder what took you so long. Served with the same miso dressing, they are the perfect light meal or snack (no stove required!!)

Let's start with the miso dressing. I'm using dark miso paste for extra flavour and fermentation. The darker the miso, generally the longer its been fermented, and the stronger the taste.




Miso Dressing

Makes about 1/3 cup dressing (or 2 soba noodle bowls with leftovers to dip rice paper wraps in)


2 tbsp coconut aminos (or tamari. Coconut aminos are lower in total sodium)
1 tbsp dark miso paste
2 tsp sriracha
1 tsp sesame oil
1 tsp fresh lime juice
2 tsp raw honey
1 tbsp unsweetened peanut butter or tahini
1 garlic clove, minced
1/2 inch of fresh ginger finely grated


Combine all ingredients into a bowl and stir until well combined.


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No. 1 | Soba Noodle Bowl

Makes: 1 serving


2 oz spelt soba noodles (or two finger widths per person) 
1 floret of broccoli, chopped
1/2 cup sweet peppers, diced (or whole baby sweet peppers)
1 carrot, julienned
1 spring onion, diced
1/3 avocado, sliced
1/4 cup cashews
3 tsp olive oil
1-2 tbsp miso dressing


Cook soba noodles according to package, drain, rinse and set aside. To prevent them from sticking together, add about 1 tsp of olive oil and coat evenly.

Chop the broccoli and sweet peppers, julienne the carrot. In a medium skillet heat 2 tsp olive oil. Add broccoli and sweet peppers, and let them cook for 3-4 minutes. Add small amounts of the dressing at a time, coating evenly. After broccoli and peppers look vibrant, add the julienned carrot and stir, adding more dressing. Remove from heat when the carrots are slightly limp. 

On a plate, add soba noodles, the cooked vegetables, sliced avocado, and cashews. Toss with more dressing if desired.


No. 2 | Rainbow Rice Paper Wraps

Makes: about 5 rice paper wraps


1 carrot, julienned
8 asparagus spears, cut into 5 inch pieces
1 avocado, cut into equal slices
1 mango, cut into equal slices
1/2 cup sweet peppers, diced
2 oz soba noodles, cooked according to package, drained and rinsed


I like to set up "stations" to prepare rice paper wraps.

Vegetable Station. | Prepare all of the chopped, diced, julienned veggies/fruit first and set them on one plate or surface.

Noodle Station. | Cook soba noodles according to package, drain and rinse. (Optional: apply 1 tsp of olive oil and coat evenly to prevent them from sticking together). Place in a bowl. 

Rice Paper Station. | Keep package of rice paper nearby. 

On a large plate, add a shallow amount of warm water. Keep this near the rice paper.

Step 1 | Dip a piece of rice paper in warm water, wetting it everywhere. Set it on the countertop.

Step 2 | Add noodles, then each individual veggie/mango in small handfuls to the mid-right side of the paper. Depending on the size of your rice paper, adjust amounts accordingly. You want there to be space to wrap on all sides.

Step 3 | To roll, fold in the two sides at the tips of the veggie ends, then roll lengthwise like you would a burrito.

To serve, cut into 2-3 equal pieces, and dip them in the miso dressing