Diabetes Forecast

The Healthy Living Magazine

Soba Noodle Salad With Shitakes and Spinach

Per Serving

Soba Noodle Salad With Shitakes and Spinach

Makes: 6 servings
Serving Size: 1 1/4 cup
Calories 220
Fat 9 g
Saturated Fat 1 g
Trans Fat 0 g
Carbohydrate 31 g
Fiber 3 g
Sugars 4 g
Cholesterol 0 mg
Sodium 395 mg
Potassium 515 mg
Protein 8 g
Choices: Starch 1 1/2, Vegetable 2, Fat 1 1/2
  • Makes: 6 servings
  • Serving Size: 1 1/4 cup


6 portions (8 oz.) soba noodles
3 Tbsp. grapeseed or vegetable oil, divided use
12 large shitake mushrooms, stems removed and caps julienned
1 lb. baby spinach
1 1/2 Tbsp. light soy sauce
2 Tbsp. rice vinegar
2 tsp. dark sesame oil
1 tsp. local honey or agave nectar
1 tsp. wasabi paste or sriracha (optional)
1 scallion, trimmed and thinly sliced
1/3 cup drained and tightly packed pickled ginger
Toasted sesame seeds


  1. Bring a medium pot filled with water to boil over high heat. Add the noodles and cook until al dente, about 3 minutes. Drain and shock under cold running water or in an ice bath (water and ice mixed). Drain well and transfer to a mixing bowl.
  2. In a large skillet or wok over high heat, add 2 Tbsp. grapeseed oil and stir-fry the mushrooms until just wilted, about 1 minute. Add the spinach and continue to stir-fry until just wilted, about 1 minute more. Add to the noodles.
  3. In a bowl, whisk together the remaining grapeseed oil, soy sauce, vinegar, sesame oil, honey, and wasabi. Drizzle over the noodles, tossing to mix the ingredients well. Divide among 6 individual portions, and garnish with some scallion, pickled ginger, and sesame seeds.

Adapted from Asian Flavors Diabetes Cookbook by Corinne Trang.

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