Low FODMAP soba noodle salad

Anyone else often find themselves stuck in a bit of a lunch rut? This FODMAP friendly buckwheat soba noodle salad is your new go-to work (whether that be at home, in an office or whatever wonderful thing you do) lunch. It’s creamy, it’s peanutty, it’s nutritious and most importantly, it’s delicious. Five simple steps are all you need to follow: cooking your noodles, blanching your veggies, mixing your sauce, roughly chopping your toppings and tossing everything together. 15 minutes-tops for a perfect dinner or packed lunch that’s low in FODMAPs and easy on the gut.

Despite its name, buckwheat is not actually wheat but a seed. Which means it’s a great alternative for those of us needing to avoid wheat. Keep a look out for 100% buckwheat soba noodles though, when buying your ingredients, as cheaper versions can often be made with primarily wheat flour. When making this delicious bowl of food, chop and change the additions to suit whatever mood you’re in. Add chicken, fish, marinated tofu, cucumber, or those sad looking veggies lurking in the back of the fridge. Spice up the sauce if you’re feeling inclined, with a pinch of crushed chilli flakes or an extra knob of ginger. You do you, you know.

Twirling low FODMAP broccoli peanut soba noodle salad
Low FODMAP and gluten free broccoli peanut soba noodle salad

Recipe notes:

A microplane is really useful here, for finely grating your ginger. If you don’t have one you can use a regular grater of course, but they’re SO useful in the kitchen for zesting etc. I’d highly recommend.

15 minutes
Serves 3


150g soba noodles
½ teaspoon sesame oil
120g edamame beans, frozen
225g broccoli
2 tablespoons smooth peanut butter
2 tablespoons tamari
1 tablespoon rice vinegar
1 teaspoon garlic infused oil
1 tablespoon ginger, grated
Juice of 1 lime plus wedges to serve
2 spring onions, green tops only
Small bunch coriander, chopped
2 tablespoons roasted salted peanuts, roughly chopped


Cook the noodles in boiling, salted water for 4 minutes until tender (or to pack instructions). Drain and rinse well in cold water, then toss with the sesame oil and leave to one side.

Bring a medium pan of water the boil, add a good pinch of salt and the edamame. After two minutes of cooking add the broccoli to the pan and cook for a further 2-3 minutes until both veggies are vibrant green but still have bite. Refresh the veg in cold water, then drain well.

Whisk the peanut butter, tamari, rice vinegar, garlic infused oil, ginger and lime juice with a splash of boiling water to make a dressing. Cut the broccoli into smaller pieces and add to a bowl with the noodles, edamame, spring onion tops, most of the coriander and the dressing. Toss well to combine.

Serve scattered with the chopped peanuts, an extra sprinkle of coriander and lime wedges to squeeze over.

Photographs by Emma Croman!