A Light and Flavorful Cold Sesame Noodle Bowl for GERD and IBS

Why You'll Love This Gut-Friendly Cold Sesame Noodle Bowl

• It comes together in just 20 minutes!
• The sesame-miso dressing is creamy, tangy, and absolutely packed with flavor.
• It's naturally dairy-free 
• Every ingredient is doing something good for your gut - fiber, fermented foods, and plant protein
• It's incredibly versatile. Swap in whatever veggies you have, add extra protein, or serve it as a side dish. 
• It holds up great in the fridge, making it one of the best options for meal prep lunches all week.

Ingredients You'll Need

• Soba Noodles (100% Buckwheat) - Look for 100% buckwheat soba specifically! Many store-bought soba noodles are blended with wheat flour, which reduces the fiber and gut-friendly benefits. Buckwheat is a prebiotic-rich whole grain that helps feed the good bacteria in your gut. It's also naturally gluten-free, so this is a great option if you're avoiding gluten.
• Edamame - Shelled edamame adds plant-based protein and fiber to keep you full and satisfied. Fiber is one of the most important nutrients for gut health because it feeds beneficial gut bacteria and supports healthy digestion. 
• English Cucumber - Cucumber adds a cool, fresh crunch that balances the richness of the sesame dressing. It's also hydrating.
• Purple Cabbage - Purple cabbage is a fiber powerhouse and a great vegetable to add raw to bowls and salads. It also contains polyphenols, which are plant compounds that support a healthy gut microbiome. 
• Shredded Carrots - Carrots bring natural sweetness and a satisfying crunch. They're a great source of soluble fiber, which helps feed beneficial gut bacteria and supports healthy bowel movements.
• Scallions - Scallions add a mild, fresh onion flavor without being overpowering. They contain prebiotics, which are food sources that help beneficial gut bacteria thrive.
• Tahini - Tahini is made from ground sesame seeds and is the creamy base of the dressing. It adds healthy fats and a rich, nutty flavor.
• White Miso Paste - This is one of the most gut-friendly ingredients in the whole recipe. Miso is a fermented soybean paste that contains beneficial bacteria (probiotics) that support gut health. White miso has a milder, slightly sweet flavor compared to darker varieties, making it perfect for dressings and sauces. 
• Low-Sodium Tamari or Soy Sauce - Tamari is a Japanese soy sauce that is typically made without wheat, making it a great gluten-free option. It adds a deep, savory umami flavor to the dressing. Regular low-sodium soy sauce works too if gluten isn't a concern for you!
• Rice Vinegar - Rice vinegar brightens the whole dressing and adds a gentle tanginess that balances the richness of the tahini. It's mild and slightly sweet compared to other vinegars, so it doesn't overpower the other flavors.
• Toasted Sesame Oil - A little goes a long way with toasted sesame oil! It adds a deep, nutty, almost smoky flavor that takes the dressing from good to incredible. Make sure you're using toasted sesame oil (not plain sesame oil) for the best flavor.
• Honey or Maple Syrup - Just a touch of sweetness to balance the savory and tangy notes in the dressing. 
• Fresh Ginger - Fresh ginger adds warmth and a gentle zing to the dressing. It's also well-known for supporting digestion and reducing bloating, making it a perfect fit for a gut-friendly sesame noodle bowl.
• Garlic - Garlic is a prebiotic food, meaning it contains compounds that feed beneficial gut bacteria. It also adds a savory depth to the dressing that you really don't want to skip!

Helpful Tips

• Rinse your soba noodles really well. After cooking, rinse the noodles under cold running water for a full minute or two. This stops the cooking, cools them, and removes the excess starch that causes noodles to clump together. This step makes a big difference in texture, so don't skip it!
• Taste and adjust the dressing. After whisking the dressing together, give it a taste. Want it more tangy? Add a tiny splash of rice vinegar. Want it saltier? A little more tamari. Want it creamier? Add a bit more tahini. This dressing is very forgiving, and making it your own is part of the fun.
• Don't dress the whole batch if you're meal prepping. If you plan to eat this throughout the week, store the dressing separately and dress each bowl right before eating. The noodles and veggies will hold up much better.
• Add extra protein if you want a heartier bowl. Edamame provides a solid plant-protein base, but you can easily add grilled chicken, shrimp, crispy tofu, or a soft-boiled egg to make this gut-friendly noodle recipe even more filling. 
• Make it your own with the veggies. This sesame noodle bowl recipe is endlessly customizable. Snap peas, shredded kale, roasted broccoli, sliced avocado, or even mango would all be amazing additions. Use what you have and what sounds good to you!

FAQs

Is this cold sesame noodle bowl actually good for your gut?

Can I make this ahead of time?

Is this recipe gluten-free?

Can I use regular spaghetti instead of soba noodles?

How do I keep the noodles from getting clumpy?

Can I make this vegan?

Gut-Friendly Cold Sesame Noodle Bowl

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It's creamy, tangy, and loaded with crunchy veggies, everything you want in a satisfying bowl.

Servings: 4 servingsPrep: 15 minsCook: 5 minsTotal: 20 minsDifficulty: Easy

AsianLunchSideMainDinnerHealthygut-friendly Mediterranean dipeasyquick

Ingredients

8 ounces soba noodles (100% buckwheat)

1 cup shelled edamame, thawed if frozen

1 English cucumber, thinly sliced into half moons

1 cup shredded purple cabbage

1 cup shredded carrots

3 scallions, thinly sliced

1 tablespoons sesame seeds, for topping

3 tablespoons tahini

1 tablespoons white miso paste

2 tablespoons low-sodium tamari or soy sauce

2 tablespoons rice vinegar

1 tablespoons toasted sesame oil

1 tablespoons honey or maple syrup

1 teaspoon fresh ginger, grated

1 garlic clove, grated

2 tablespoons warm water (to thin sauce)

Instructions

1

Cook the soba noodles according to package directions. Drain and rinse well under cold water to stop cooking and keep them from sticking. Set aside.

2

In a small bowl or jar, whisk together tahini, white miso paste, low-sodium tamari or soy sauce, rice vinegar, toasted sesame oil, honey, grated ginger and grated garlic clove until smooth. Add 2 tablespoons of warm water (to thin dressing) a little at a time until the dressing is pourable but still creamy.

3

While the noodles cool, slice the cucumber into half moons, cut shredded purple cabbage, cut shredded carrots, and thinly slice scallions. Thaw shelled edamame and pat dry.

4

Assemble the bowls: Divide the noodles between four bowls. Top each bowl evenly with shelled edamame, cucumbers, shredded purple cabbage, shredded carrots, and scallions. Drizzle generously with the sesame-miso dressing and finish with sesame seeds, for topping.

Nutrition Facts

Per serving

Calories
390

Fat
13.0g

Carbs
55.0g

Protein
16.0g

Fiber
7.0g

Sodium
620.0mg

Sugars
9.0g

Sat. Fat
1.5g