The oven is going to take a break for the next two months. With the air conditioning already cranking, there’s no need to bring any heat into my apartment unless it’s in the form of hot pepper flakes. Here’s an easily packable meal (beach lunch, park/outdoor concert dinner) which can also be eaten from the bug-free comfort of your own home. The flavors will perk up even the most wilted soul after a hot day.
Something about the heat can cut a person’s appetite. When this happens, I reach for bold flavors to awaken my palate, like cilantro and tahini. Here I’ve added some of my favorite vegetables, organic red peppers, green beans, summer squash, but you can use any that you like. Snow peas, edamame, even fresh cucumber would all be delicious and refreshing in this cold salad. Now sip a cold drink, try to stay in the shade and enjoy a sunset. But don’t forget to eat well.
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Sesame Soba Noodles with Chicken and Vegetables
- Total Time: 35 minutes
- Yield: 4 servings 1x
Description
These cold sesame soba noodles with chicken and vegetables are a refreshing and flavorful dish, perfect for a picnic or a light summer meal at home.
Ingredients
- One packet wheat soba noodles
- 1 summer squash, sliced
- 1 organic red pepper, cut into 2-inch pieces
- 2 cups (480 ml) green beans, stemmed and cut in half
- 2 carrots, cut on the diagonal
- 2 chicken breasts, cut into bite-size pieces
- 2 tbsp (30 ml) olive oil
- 2 tbsp (30 ml) tahini
- 2 tbsp (30 ml) soy sauce
- 1 tbsp (15 ml) sesame oil
- 1 tbsp (15 ml) rice vinegar
- 1 tsp hot pepper flakes
- 2 tbsp chopped fresh cilantro
- Salt and pepper to taste
Instructions
- Cook the soba noodles according to the package instructions. Rinse under cold water and set aside.
- In a large skillet, heat 1 tbsp of olive oil over medium heat. Add the chicken pieces and cook for 5-7 minutes, or until fully cooked and golden brown. Remove from the skillet and set aside.
- In the same skillet, add another tbsp of olive oil. Add the summer squash and sauté for 3-4 minutes until tender. Remove and set aside.
- Bring a medium pot of water to a boil. Blanch the red pepper and green beans for 2-3 minutes until bright and slightly tender. Drain and rinse under cold water.
- In a large bowl, whisk together tahini, soy sauce, sesame oil, rice vinegar, and hot pepper flakes to make the dressing.
- Add the cooked soba noodles, chicken, sautéed squash, blanched red pepper, green beans, and carrots to the bowl with the dressing. Toss to combine.
- Season with salt and pepper to taste. Garnish with chopped cilantro before serving.
Notes
- Feel free to substitute your favorite vegetables such as snow peas, edamame, or fresh cucumber.
- This dish can be made ahead and stored in the refrigerator for up to 2 days.
- Serve chilled or at room temperature for best flavor.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Asian
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 5 grams
- Sodium: 900 mg
- Fat: 18 grams
- Carbohydrates: 50 grams
- Fiber: 6 grams
- Protein: 25 grams
- Cholesterol: 60 mg
If You Liked This Recipe, You’ll Love These
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Frequently Asked Questions
Why does the dressing use tahini alongside sesame oil?
The article explains the dressing is designed for hot weather when appetite is low: bold, layered flavors — 2 tablespoons tahini for creamy nuttiness, 2 tablespoons soy sauce for umami, 1 tablespoon sesame oil for aroma, 1 tablespoon rice vinegar for brightness, and 1 teaspoon hot pepper flakes for heat — are what wake up a wilted palate. The tahini and sesame oil are both sesame-derived but serve different roles: tahini adds body, sesame oil adds fragrance.
What vegetable substitutions work in this dish?
The article mentions snow peas, edamame, and fresh cucumber as refreshing swaps. The notes confirm you can substitute any favorite vegetables for the summer squash, red pepper, green beans, and carrots in the recipe.
Can I make this dish ahead of time?
Yes — the notes say it can be stored in the refrigerator for up to 2 days. Serve chilled or at room temperature for best flavor, which also makes it ideal as the packable beach lunch or park dinner the article describes.
