Miso Tahini Soba Power Salad for Longevity Lunches

Recipe Snapshot

• 25-minute no-heat lunch; perfect for meal prep and desk-friendly meals.
• 21 grams protein including complete proteins from soba and edamame.
• Fermented miso supports the microbiome while tahini provides calcium and healthy fats.

Ingredients

• 8 ounces 100 percent buckwheat soba noodles
• 1 cup shelled edamame (thawed if frozen)
• 2 cups shredded lacinato kale
• 1 cup shredded purple cabbage
• 4 radishes, thinly sliced
• 1/4 cup chopped scallions
• 2 tablespoons toasted sesame seeds

Miso Tahini Dressing

• 3 tablespoons white miso paste
• 2 tablespoons tahini
• 2 tablespoons rice vinegar
• 1 tablespoon maple syrup
• 1 tablespoon toasted sesame oil
• 1 teaspoon grated ginger
• 1 small garlic clove, minced
• 3 to 4 tablespoons warm water to thin

Instructions

1. Cook noodles: Boil soba according to package (usually 4 minutes). Rinse under cold water to stop cooking and remove excess starch.
2. Make dressing: Whisk miso, tahini, rice vinegar, maple syrup, sesame oil, ginger, garlic, and water until silky.
3. Assemble salad: Toss noodles with edamame, kale, cabbage, radishes, and scallions. Pour dressing over and massage into kale.
4. Garnish: Sprinkle with sesame seeds. Chill 15 minutes for flavors to meld.

Why it works

Buckwheat soba provides resistant starch, while miso delivers probiotics and umami. Tahini contributes plant calcium and creamy texture without dairy. Kale and cabbage offer glucosinolates that support detox pathways.

Meal prep

Store salad in airtight containers up to three days. Add a squeeze of lime or additional sesame oil before serving if noodles absorb dressing.

Add-ons

Top with baked tofu, shredded chicken, or smoked salmon for extra protein.