Recipe description
June 13, 2026
Pickled Cucumber Soba Salad
Crisp pickled cucumber soba salad that supports digestion and fiber variety daily.
92%
General Gut Health Match
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We found the following allergens in the recipe ingredients: sulfites, soy, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from soba and cucumber.
- Includes polyphenol-rich vegetables and buckwheat components.
- Balanced with plant-based protein and a light dressing for gut-friendly balance.
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
soba noodles
200
gram
Cucumber
1
piece
Vinegar
3
tablespoon
Soy sauce
2
teaspoon
sesame oil
1
tablespoon
Onion, green
2
piece
Seed, sesame
1
tablespoon
Instructions
1
Cook the soba noodles according to the package instructions. Drain and rinse under cold water.
2
Thinly slice the cucumber and chop the green onions.
3
In a bowl, whisk together the vinegar, soy sauce, and sesame oil.
4
In a large bowl, combine the soba noodles, cucumber, green onions, and sesame seeds.
5
Pour the dressing over the salad and toss gently to combine.
6
Serve the salad cold as a refreshing dish.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
14 g
Protein
58 g
Carbohydrates
6 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
What is soba and does it contain gluten?
Soba are buckwheat noodles; many brands mix in wheat, so gluten content varies. Look for 100% buckwheat or gluten-free labeling and rinse after cooking.
Can I make this dish gluten-free?
Yes. Use gluten-free soba (100% buckwheat or certified gluten-free) and a gluten-free dressing (tamari instead of soy sauce). Check all ingredients.
How do I quick-pickle cucumbers for this salad?
Slice the cucumbers; mix vinegar, a pinch of salt, sugar, and optional spices; toss cucumbers in the liquid for 10–20 minutes.
How long can the salad be stored in the fridge?
Best eaten fresh, but it keeps 1–2 days in the fridge; the noodles may soften over time.
Is this salad vegan?
Yes, it’s plant-based. Make sure the dressing uses vegan ingredients.
How do I cook soba properly for this recipe?
Boil in salted water for 4–6 minutes, stir to prevent sticking, then drain and rinse with cold water to stop cooking.
Can I prepare components ahead of time?
Yes. Cook the soba and pickle the cucumbers ahead; store separately and combine with dressing before serving.
How can I adjust the dressing for more tang or sweetness?
Add more vinegar or citrus juice for tang; add a little sugar or honey for sweetness; adjust salt with more tamari; add chili for heat.
What are the health benefits of this salad?
Buckwheat provides fiber and minerals; cucumber adds hydration and polyphenols; the dish is light, plant-based, and supports regular digestion as part of a balanced diet.
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