Mangos are a one of my favourite fruits.
They are long summer days, the heat of sand underfoot and a warm salty breeze all wrapped up in one big sweet dribbly bite of sunshine.
I could eat them every day and never tire of that delicious juicy taste. Each bite is full of memories of sticky hands and juice running into the crook of my elbow while trying to get more in my mouth than on my t-shirt. Usually failing miserably!
It’s these things that sprang to mind while enjoying this tasty nod to summer days. While the warmth in Sydney continues well into Autumn, this weekend marks the end of long daylight hours.
It’s a sad reminder that summer is indeed behind, us along with mango season.
In one last hurrah to summer I’ve whipped up a delicious soba noodle salad with mango as the star. It’s paired with warm crispy tofu, crunchy green beans, fresh coriander, a tart chilli dressing and of course, soba noodles.
I had never tried soba noodles before I met JD. It’s one of the wondrous joys in the early days of a new relationship; sharing new tastes and experiences.
While I was still coming to terms with the idea that there existed a person that does not like cheese (seriously), JD was impressing me with his love of salad and exotic healthy things such as soba noodles.
It was 2009 and the gluten free craze was not yet in full swing, so these delicious chewy noodles were as yet unknown to me.
Since those days soba noodle salads of all varieties have become a regular feature in our house. Aside from having a wonderfully firm and chewy, but somehow light texture, soba noodles also cook in less than 5 minutes. That’s a weeknight dinner win in my books!
I’ve dressed them here with a combination of sesame, soy, fish sauce, balsamic, chilli and fresh lime. It brings a big hit of flavour, which compliments the peanuts and fresh mango beautifully.
I promise you’ll be licking the bowl with this salad!
Salty peanuts, crunchy beans + soft, juicy mango, tart lime and heat from the chilli really does make for a lick-smacking awesome soba noodle salad.
It would make a great meat-free Monday dish and is a good way to ease staunch carnivores into eating tofu. The portions are very generous so no-one will go hungry and the tofu really takes on the flavours of the dressing. That being said, if you really can’t convince them then shredded chicken, pork or prawns would also be delicious.
I hope you enjoy this salad! If you do give it a try then take a snap of it and tag #thehealthygourmande on Instagram or Twitter. I’d love to see your version of it!
- 90gm (dry) soba noodles
- 1 Lebanese cucumber, diced
- 2 shallots, finely sliced
- 1/2 bunch coriander, chopped
- 1 mango, chopped
- 200gm extra firm tofu
- 200gm green beans, halved
- 1 tbsp sesame oil
- 1 1/2 tbsp soy sauce
- 1 1/2 tbsp lime juice
- 1 tbsp balsamic vinegar
- 2 tbsp fish sauce
- 1 green chilli, finely sliced
- 20gm salted peanuts, chopped
- Cut the tofu into 1cm slices and drain between two sheets of paper towel weighted with a plate or can
- Meanwhile place the halved green beans in a bowl and pour over boiling water. Leave to sit for 3-4 minutes, then refresh under cold water
- Cook the soba noodles according to packet instructions. Most will take less than 5 minutes to cook. Rinse then drain and set aside in a large bowl
- Chop the cucumber, shallots, coriander, mango and peanuts and place in the bowl with the soba noodles and green beans
- Chop the tofu into 1cm cubes and cook in a non-stick fry pan until crispy, drain and add to the salad
- Combine the sesame oil, soy sauce, lime juice, fish sauce, balsamic and chilli in a jar and shake well
- Pour the dressing over the salad and toss gently
- Serve with extra lime and sprinkle with more coriander
- If you don't have any balsamic vinegar you can substitute 1 tsp brown sugar
- Calories 510
- Carbs (gm) 62
- Fat (gm) 17
- Protein (gm) 28
- Fibre (gm) 7