Cooling Soba and Edamame Salad
A refreshing and quick Asian-fusion salad featuring chewy soba noodles and protein-rich edamame. Tossed in a light sesame-soy dressing, it is the perfect cooling meal for warm days.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEvening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Colander · Whisk
Time saver
If you are meal-prepping this for the office, store the sesame-soy dressing in a tiny container and toss it with the salad just before eating to keep the bell peppers crisp.
Do these three things first
- 1Prep green onions (chopped)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Bring a pot of lightly salted water…
- 01
Bring a pot of lightly salted water…
Bring a pot of lightly salted water to a boil. Add the soba noodles and cook according to the package directions, usually about 4 to 5 minutes.
Allow: 4 to 5 minutes
Tap card to mark done - 02
During the very last minute of boiling
During the very last minute of boiling, drop the shelled edamame into the pot to warm them through.
Tap card to mark done - 03
Drain the noodles and edamame in a…
Drain the noodles and edamame in a colander, then immediately rinse them under cold running water until fully cooled.
Look for: fully cooled
Tap card to mark done - 04
Whisk together the toasted sesame oil
In your serving bowl, whisk together the toasted sesame oil, soy sauce, rice vinegar, and powdered ginger.
Tap card to mark done - 05
Add the cooled noodles
Add the cooled noodles, edamame, sliced red bell pepper, and chopped green onions to the bowl. Toss well until everything is evenly coated in the dressing.
Look for: everything is evenly coated in the dressing
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.