Cold Soba Noodle Salad with Edamame and Sesame

Why This Recipe Works for Athletes

Cold soba noodles are one of the most underrated athlete foods. Made from buckwheat, they deliver complex carbohydrates alongside a protein content higher than most pasta (approximately 6g per 100g dry weight), plus manganese and magnesium — minerals critical for muscle contraction and energy metabolism. Paired with edamame for additional plant protein and sesame for healthy fats, this is a complete recovery and pre-training meal that takes 20 minutes to make and keeps well in the fridge for two days. Ideal post-swim or as a pre-race day lunch.

Ingredients

  • 150g dry soba noodles
  • 100g frozen edamame beans (shelled)
  • 2 spring onions, thinly sliced
  • 1 medium carrot, julienned or grated
  • ½ cucumber, halved and thinly sliced
  • 2 tbsp soy sauce (low sodium)
  • 1 tbsp sesame oil
  • 1 tbsp rice vinegar
  • 1 tsp honey
  • 1 tbsp toasted sesame seeds

Instructions

  1. Cook soba noodles according to packet instructions (usually 4–5 minutes in boiling water). Drain and immediately rinse under cold water until completely cool — this stops cooking and keeps the noodles from clumping.
  2. Cook edamame in boiling water for 3 minutes, then drain and cool under cold water.
  3. In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, and honey to make the dressing.
  4. Combine cooled noodles, edamame, spring onion, carrot, and cucumber in a large bowl.
  5. Pour dressing over and toss well to coat everything evenly.
  6. Divide into bowls, top with toasted sesame seeds, and serve cold.

Nutrition Notes

Per serving: approximately 420 calories, 19g protein, 68g carbohydrates, 10g fat. The carbohydrate-to-protein ratio makes this an excellent pre-race or post-training lunch. For a higher-protein version, add a sliced soft-boiled egg or 100g of cooked chicken breast. For a gluten-free option, check your soba noodle packet — some contain wheat; 100% buckwheat varieties are naturally gluten-free. The dressing keeps for up to a week in the fridge separately, making this very easy to batch-prepare.

Prep time: 20 minutes | Servings: 2