Sesame Avocado and Soba Noodle Salad

The first time I made this soba salad was during a heatwave when turning on the oven felt like a terrible mistake. Cold noodles had never sounded so appealing, and that sesame dressing made everything feel intentional instead of rushed.

I brought this to a potluck last summer and watched three different people ask for the recipe within minutes of the first bite. Something about the crunch of cabbage against those slippery soba noodles just works.

Ingredients

• 200 g (7 oz) soba noodles: Buckwheat noodles cook fast and have this earthy nutty flavor that holds up beautifully to bold dressings. Rinse them well after cooking or theyll turn into a gummy mess.
• 1 large avocado, diced: The creaminess here is nonnegotiable. Wait to fold it in until the very end so those cubes stay intact and dont turn into guacamole.
• 1 cup (100 g) shredded red cabbage: Adds this gorgeous purple color and a crunch that softens just enough in the dressing without losing its bite.
• 1 medium carrot, julienned: Matchsticks look prettier and catch more of that sesame dressing than chunks would.
• 1 small cucumber, thinly sliced: Use a vegetable peeler to get ribbons instead of rounds. They twirl around the noodles beautifully.
• 2 green onions, sliced: Both white and green parts bring different notes to the party.
• 2 tbsp chopped fresh cilantro: Optional if youre one of those soap people, but it brightens everything up.
• 3 tbsp toasted sesame oil: This is the backbone of the whole dish. Dont skip the toasted part or youll miss half the flavor.
• 2 tbsp low-sodium soy sauce or tamari: Tamari keeps it gluten free. Taste before adding more salt.
• 1 tbsp rice vinegar: Milder than wine vinegar and lets the sesame shine through.
• 1 tbsp lime juice: Cuts through the rich oil and avocado with just enough acid.
• 1 tbsp maple syrup or honey: Just enough to balance the salt and brighten the vegetables.
• 1 tsp freshly grated ginger: Fresh matters here. Ground powder tastes dusty in comparison.
• 1 clove garlic, finely minced: One clove is plenty. You want background warmth not garlic breath.
• 1 tbsp toasted sesame seeds plus extra for garnish: Toast them in a dry pan for 2 minutes until fragrant. The difference is night and day.

Instructions

Cook the noodles:

Boil soba according to package directions, usually about 4 minutes. Drain and rinse under cold water immediately, tossing with your hands to remove starch. Set aside to cool completely.

Whisk the dressing:

Combine sesame oil, soy sauce, rice vinegar, lime juice, maple syrup, ginger, garlic and 1 tablespoon sesame seeds in a small bowl. Whisk until emulsified and slightly thickened.

Combine the base:

In a large bowl, toss cooled noodles with cabbage, carrot, cucumber, green onions and cilantro if using. Pour dressing over and toss gently until everything is coated.

Fold in the avocado:

Add diced avocado last and fold in with a light hand. You want those cubes to stay distinct, not mashed into the noodles.

Finish and serve:

Divide among bowls and sprinkle with remaining sesame seeds and any extra herbs you have on hand. This salad loves being eaten right away.

Save

This salad has become my go-to when friends come over for dinner on the patio. Something about eating cold noodles in warm weather feels like a small luxury.

Making It Your Own

Edamame, shredded rotisserie chicken, or baked tofu all work beautifully here if you need more protein. The vegetables are flexible too. Bell peppers, snap peas, or shredded kale all play nice with the sesame profile.

Getting The Texture Right

Cut your vegetables roughly the same size as the noodles. Everything should twirl together on your fork. I learned this the hard way after making a version with awkwardly large carrot chunks that kept falling off the spoon.

Serving It Up

This salad works as a main course or side. It pairs perfectly with grilled fish or simple panfried tofu. The flavors are bold enough to stand alone but light enough not to compete with anything else you are serving.

• Use tongs when tossing to coat everything evenly without breaking the noodles
• Taste before adding salt since the soy sauce brings plenty
• Store any leftovers separately from the avocado if you plan to pack it for lunch

Save

Cold noodle season is here to stay.

Recipe FAQs

→ Can I make this ahead of time?

Yes, prepare the noodles and dressing separately up to 24 hours in advance. Toss with avocado just before serving to prevent browning.

→ How do I prevent soba noodles from sticking?

Rinse thoroughly under cold water after cooking to remove excess starch. Toss with a small amount of sesame oil or olive oil before storing.

→ Is this gluten-free?

Use 100% buckwheat soba noodles and tamari instead of soy sauce. Some soba blends contain wheat, so always check the label.

→ What can I substitute for maple syrup?

Honey, agave nectar, or brown sugar work well. The sweetener balances the tangy vinegar and salty soy sauce in the dressing.

→ How long does the dressing keep?

Store in an airtight container in the refrigerator for up to one week. The garlic and ginger flavors will intensify over time.

→ Can I serve this warm?

Absolutely. Skip the cold rinse and toss hot noodles with the dressing. The avocado will soften slightly, creating a creamier texture.