Cold Peanut Soba Noodle Salad with Crispy Tofu
- Prabha Honrath, RD
- 17 hours ago
- 3 min read
When the temperatures climb, the last thing most of us want is a heavy meal or another hot dinner standing over the stove. That’s where hearty cold salads come in.
This Cold Peanut Soba Noodle Salad is one of my favorite summer meal prep recipes because it checks all the boxes: satisfying, refreshing, colorful, and packed with nutrients that support heart health. It comes together with simple grocery store ingredients and tastes even better after the flavors have had time to mingle in the refrigerator.
As a dietitian, I love recipes that make eating more vegetables feel effortless instead of like a chore. This salad delivers plenty of crunch from cabbage, carrots, and bell peppers, while edamame and crispy tofu provide plant-based protein to keep you full for hours.
Why You’ll Love This Recipe
Over 30 grams of plant-based protein per serving
Excellent source of fiber for gut and heart health
Loaded with colorful vegetables that provide antioxidants and phytonutrients
Rich in unsaturated fats from the peanut sauce, which can support heart health when they replace saturated fats in the diet
Perfect for meal prep—it tastes even better the next day
Vegetarian and easy to make vegan if your peanut sauce is vegan
Ingredients
180 g dry soba noodles
1 (12 oz) bag coleslaw mix (green cabbage, red cabbage, and carrots)
1 orange bell pepper, thinly sliced
3 green onions, sliced
1½ cups shelled edamame
1 (16 oz) extra-firm tofu, pressed and cubed
1 container Whole Foods Market 365 Organic Peanut Sauce
Instructions
Cook the soba noodles according to package directions. Drain, rinse with cold water, and set aside.
Press and cube the tofu. Roast at 400°F for 25–30 minutes, flipping halfway through, until lightly golden.
Cook the edamame if needed and allow it to cool.
In a large bowl, combine the soba noodles, coleslaw mix, bell pepper, green onions, edamame, and roasted tofu.
Pour the peanut sauce over the salad and toss until evenly coated.
Refrigerate for at least 30 minutes before serving to let the flavors develop.
Nutrition Highlights
Each serving provides approximately:
575 calories
31 g protein
49 g carbohydrates
11 g fiber
29 g fat (primarily unsaturated fats)
This combination of protein, fiber, and healthy fats creates a balanced meal that supports fullness while providing a variety of nutrients from whole plant foods.
Easy Ways to Customize
This recipe is incredibly flexible. Try adding:
Fresh cilantro or basil
Cucumbers for extra crunch
Shredded purple cabbage for even more color
Snap peas or sugar snap peas
Mango or mandarin oranges for a sweet contrast
Avocado just before serving
Crushed peanuts or cashews for extra crunch
Sesame seeds or hemp hearts
A squeeze of fresh lime juice
Sriracha or chili crisp if you like a little heat
If you’re not vegetarian, grilled shrimp, shredded chicken, or baked salmon are delicious protein swaps.
Meal Prep Tips
Store in airtight containers in the refrigerator for up to four days. If you’re making it ahead, reserve a little extra peanut sauce to stir in before serving, as the noodles will absorb some of the dressing over time.
Whether you’re packing lunches for work, heading to the beach, or just trying to avoid turning on the oven, this cold peanut noodle salad is a satisfying, nutrient-rich meal that makes eating more vegetables easy all summer long.
Cold Peanut Soba Noodle Salad Nutrition Facts
Calories: ~575 kcal
Protein: ~31 g
Carbohydrates: ~49 g
Fiber: ~11 g
Fat: ~29 g
Saturated Fat: ~4.5 g
Sodium: ~780 mg
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