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Edamame and tofu noodle salad

Research has shown a link between the gut and the brain, also known as the gut-brain axis. This recipe is a source of fibre and provides two of your five a day. Eating a variety of plant foods has been shown to support our gut health.

This recipe is featured with kind permission from Waitrose - for more recipes visit

Serves 4


320g frozen Essential Edamame Beans
250g dried fine egg noodles
320g Essential Cucumber, halved and sliced
250g pack silken tofu, drained well and cut into 2cm cubes
4 salad onions, finely sliced
Sesame seeds, to serve (optional)

Soy & honey dressing

3 tbsp Essential Vegetable Oil
6 tbsp reduced salt soy sauce
2 tsp Essential Clear Honey
1 clove garlic, finely grated
1 lime, juice
1 tsp toasted sesame oil (optional)


  1. For the dressing, whisk together the vegetable oil, soy sauce, honey, garlic, lime juice and toasted sesame oil, if using. Set aside.
  2. Bring a large saucepan of water to the boil. Add the edamame beans, bring back to the boil and simmer for 6 minutes. Add the noodles and simmer for 3 minutes more, then drain in a colander and rinse under warm water from the kettle to wash the starch off the noodles. Drain thoroughly, shaking off as much excess water as possible, and toss with 2 tbsp dressing to prevent the noodles from sticking.
  3. Divide the noodles and edamame beans between plates; top with the cucumber and tofu. Spoon over the remaining dressing and scatter with the salad onions and sesame seeds, if liked.

Cook’s tip

This dish also works well with cooked chicken or prawns. You can use any noodles you have to hand – just cook according to the pack instructions.


Typical values per serving when made using specific products in recipe

  • Energy - 1,705kJ / 409kcals
  • Fat - 23g
  • Saturated Fat -2.9g
  • Carbohydrates - 24g
  • Sugars - 7.8g
  • Fibre - 8.6g
  • Protein - 23g
  • Salt -2g

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