Recipe description
March 2, 2026
Buckwheat Noodle Salad with Sesame and Edamame
A gut-friendly, fiber-rich buckwheat noodle salad with sesame and edamame.
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from buckwheat noodles, edamame, and sesame seeds.
- Includes plant-based protein and a variety of polyphenol-rich ingredients.
- Balanced with fiber, protein, and healthy fats for steady digestion.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Buckwheat noodles
1
bowl
Oil, sesame
1
tablespoon
Bean, edamame
1
tablespoon
Soy sauce
1
teaspoon
Lime juice
1
tablespoon
Cucumber
1
bowl
Carrot
1
piece
Onion, spring
1
cup
Coriander
1
tablespoon
Instructions
1
Cook buckwheat noodles according to package instructions until al dente.
2
In a pot, bring water to a boil and add edamame for about 5 minutes until tender.
3
Drain the noodles and edamame, then rinse under cold water to cool.
4
In a large bowl, combine the buckwheat noodles, edamame, grated carrot, and sliced green onions.
5
In a small bowl, mix sesame oil, soy sauce, and lime juice.
6
Pour the dressing over the salad and toss until everything is well coated.
7
Sprinkle sesame seeds on top before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
17 g
Protein
52 g
Carbohydrates
8 g
Fiber
5 g
Sugar
16 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
Is this dish gluten-free?
Buckwheat noodles are typically gluten-free, but check the package for wheat-based cross-contamination. If in doubt, use certified gluten-free noodles.
Are buckwheat noodles and edamame appropriate for vegetarians/vegans?
Yes—both are plant-based. Just ensure any dressing is vegan.
Do I need to worry about allergens like sesame or soy?
Sesame and soy are common in dressings for this kind of dish. Check labels and substitute with other seeds or sauces if needed.
How do I cook buckwheat noodles and edamame properly?
Boil the noodles until al dente per package, then rinse with cold water. Cook edamame in salted boiling water for 3–5 minutes until tender, drain and cool.
Can I customize with other vegetables or add protein?
Yes. Try cucumber, bell pepper, carrots, or snap peas. For extra protein, add tofu, tempeh, or chickpeas.
How should I store leftovers and how long do they last?
Store in an airtight container in the fridge. Best within 2–3 days; keep edamame fresh and crisp.
Can I make this ahead for meal prep or lunches?
Yes. Prep the components in advance and assemble portions. Keep the dressing separate until serving to prevent sogginess.
What flavor tweaks pair well with this salad?
Soy- or tahini-based dressings, lemon or lime juice, grated ginger or garlic, a touch of chili, and toasted sesame seeds.
How can I increase fiber or protein if needed?
Add more noodles or edamame, or mix in beans or extra fiber-rich vegetables.
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