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Quick & Easy Buckwheat Salad

If you want dinner in a hurry without a lot of fuss, here is a fast and super simple recipe that is as tasty as it is nourishing!

I love the contrast of super chewy noodles with fresh and crisp cucumber. It’s a match made in heaven! With plenty of garlic, spring onion, and sesame, it’s a wildy flavourful dish for how few ingredients it contains.

I chose buckwheat soba noodles in this dish because they are so substantial. Containing high amounts of protein, fibre, and iron they are also incredibly nutritious. I love the earthy flavour and satisfying squish! Look for brands that 100% buckwheat since many soba companies cut their noodles with wheat flour (if that is something you’re avoiding 🙂

To change things up, serve the cucumbers over rice or another steamed grain.

Quick and Easy Buckwheat Noodle Salad


  • 2 Tbsp. sesame seeds black or brown
  • 1 Tbsp. cold-pressed sesame oil sub with olive oil
  • ¼ tsp. toasted sesame oil
  • 1 Tbsp. tamari
  • 2 tsp. maple syrup or honey
  • juice of 1 lime
  • 2 cloves garlic finely minced
  • ½ – 1 tsp. crushed chili flakes to suit your taste
  • ¼ tsp. fine salt
  • 2 medium cucumber about 450g / 1lb
  • 2 spring onion
  • 1-2 handfuls cilantro leaves and tender stems only
  • 170 g / 6oz. buckwheat noodles or your favourite flat noodle


  • In a small skillet over medium heat, toast sesame seeds until fragrant. Remove from heat and let cool.
  • Whisk together the sesame oils, tamari, sweetener of choice, lime juice, garlic and chili flakes.
  • Slice cucumbers in half lengthwise, then into half circles on the diagonal. Slice the spring onion into strips lengthwise, including the green tops, and add to the cucumbers. Sprinkle with ¼ tsp. fine salt and toss well to coat. Pour half the dressing over and toss well to coat. Taste and adjust seasoning as desired. Set aside.
  • Bring a medium pot of water to the boil. Add salt and the noodles, cook stirring occasionally, until the noodles are tender (cooking time greatly differs between noodles so check the package directions). Drain and rinse very well. Pour the remaining sauce over top and mix to combine. Add the cucumbers mixture, top with cilantro and serve.


Serves 3-4