Ginger-Soy Soba Noodle Salad with Edamame


This easy to make soba noodle salad provides a balance of nutrients that support anxiety reduction and promote a sense of calm and well-being, making it an excellent choice for a workplace lunch.


For the Salad:

  • 8 ounces soba noodles
  • 1 cup shelled edamame (fresh or frozen)
  • 1 red bell pepper, thinly sliced
  • 1 carrot, julienned
  • 2 green onions, thinly sliced
  • 1/4 cup cilantro leaves, chopped
  • 1 tablespoon sesame seeds, for garnish (optional)

For the Ginger-Soy Dressing:

  • 3 tablespoons soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon fresh ginger, grated
  • 1 garlic clove, minced
  • 1 teaspoon honey or maple syrup
  • 1 teaspoon sriracha sauce (optional, for heat)
  • Salt and pepper to taste


  • Cook Soba Noodles: Bring a large pot of water to the boil. Cook soba noodles according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process. Set aside.
  • Prepare Edamame: If using frozen edamame, cook according to package instructions. If using fresh, blanch in boiling water for 2-3 minutes, then drain and rinse under cold water. Set aside.
  • Prepare Vegetables: Slice the red bell pepper, julienne the carrot, thinly slice the green onions, and chop the cilantro leaves. Combine all prepared vegetables in a large mixing bowl.
  • Make Dressing: In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, grated ginger, minced garlic, honey or maple syrup, sriracha sauce (if using), salt and pepper until well combined.
  • Assemble Salad: Add cooked soba noodles and edamame to the bowl with the vegetables. Pour the ginger-soy dressing over the salad and toss gently to combine, ensuring all ingredients are evenly coated.
  • Serve: Garnish the salad with sesame seeds if desired. Serve immediately or refrigerate until ready to eat.

Why This Recipe Supports Anxiety

  • Soba Noodles: Soba noodles are made from buckwheat, which is rich in complex carbohydrates and B vitamins. These nutrients help support the production of serotonin, a neurotransmitter that regulates mood and promotes relaxation.
  • Edamame: Edamame is a great source of protein and contains high levels of magnesium, which helps relax muscles and calm the nervous system. Magnesium deficiency has been linked to increased anxiety and stress levels. HIgher levels of protein could help balance blood sugar and sustain energy, helping to avoid energy crashes and lower moods. 
  • Ginger: Ginger has anti-inflammatory properties and contains compounds like gingerol and zingerone, which have been shown to reduce symptoms of anxiety by modulating neurotransmitter activity in the brain.
  • Soy Sauce: Soy sauce contains amino acids like tryptophan, which is a precursor to serotonin production. Consuming foods rich in tryptophan can help boost serotonin levels in the brain and improve mood.
  • Garlic: Garlic is rich in antioxidants and sulphur compounds that have been found to have anti-anxiety effects by reducing inflammation and oxidative stress in the body.
  • Sesame Seeds: Sesame seeds are a good source of zinc and magnesium, both of which play a role in regulating mood and reducing anxiety. They also contain lignans, which have been shown to have calming effects on the nervous system.

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