Immune Boosting Japanese Soba Noodle Salad


It’s hard to believe it’s still winter here in Sydney. The weather has been just amazing with sunny blue skies and temperatures of 24 degrees! There are, however, still lots of flus and viruses going around and some crazy cold winds and even hail are apparently coming tomorrow, so it’s not summer yet! Now with this cold weather coming I don’t want to get sick and when you are around young children like I am (I teach preschool children) you need to make sure your do as much as you can to keep your immune system up and running! If I want a smooth sailing to summer too I need to do just that.

 As you are probably aware (or should be!) food is the one of the first ways to affect our health and if we eat the fresh organic variety it can have a positive effect, supporting a strong immune system. It is from good quality, nutritious (preferably organic) food that we get all the nutrients, vitamins and minerals needed for a strong constitution.  So yesterday, with this in mind, I made a dish that compliments this great warm weather but still gives an immune boosting punch!

This salad is a spin on a recipe I found in the paper a few years ago. What makes it so deliciously good for your immune system are the fresh vegetables full of fresh vitamins and minerals, the buckwheat noodles that are easier on your digestive system than wheat bread, the energy giving protein in the tuna and the good fats and vitamin c in the dressing. There is, however, one secret ingredient I have not mentioned yet that I am going to share with you! It’s called umeboshi plum paste!  This amazing Japanese condiment is a purple puree` of the dried umeboshi plum that is said to help stave off colds and other winter sicknesses. It has an intense tangy and salty taste that makes the salad taste amazing and puts this simple salad high on the list for keeping you in good health.


Serves 4


For the dressing

1 tbsp. umeboshi plum puree (from health food shops or asian supermarkets)

1 tbsp. rice vinegar

50 ml extra virgin olive oil

½ lemon, juice

½ tsp. sesame oil

1 pinch sea salt

1 green spring onions, finely sliced

For the salad

125 g buckwheat soba noodles.

1 Lebanese cucumber,

1 avocado, diced

10 leaves of cos lettuce, Julienned (sliced into fine strips)

50 g snow pea shoots

50 g mung bean sprouts

50 g lentil sprouts

185g tin of tuna in olive oil (Sirena brand is my pick)

3 sheets of dried nori paper, torn into thin strips

Sesame seeds, to garnish


  1. Put all the dressing ingredients in a jar, except the spring onions, and shake well to combine. Add the onions, shake again and set aside.
  2. Cook noodles in salted boiling water until just al dente. Strain, then rinse in cold water and place in a medium bowl and toss with half the dressing.
  3. Add all the salad ingredients to the noodles and toss to combine.
  4. Divide salad between plates, spoon over remaining dressing and sprinkle with sesame seeds.


Instead of sesame seeds you could add some toasted and spiced pepitas or nuts.

For a vegetarian option leave out the tuna and add some silken tofu or even some crispy fried tofu for added texture.

Smoked salmon works well too, as does freshly grilled tuna.

About Radha

I have a passion for good healthy food. My intention is to inspire others to live and eat healthy by sharing my ideas, discoveries and knowledge about healthy food and lifestyles.

Posted on August 18, 2013, in Dinner/Lunch, fast food, Salads and tagged , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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