This Soba Noodle Salad with Mangoand Tofu is everything we crave in a quick, healthy meal — cool, crisp, and full of flavour. Buckwheat soba noodles get tossed with juicy mango, smoky tofu, crunchy cucumber, and a zippy sesame-lime vinaigrette for a bowl that’s equal parts refreshing and satisfying. It’s the kind of throw-together salad that feels just as perfect for a weeknight dinner as it does packed up for lunch the next day. Best part? It’s ready in 20 minutes and makes 4 light meals (or 3 more generous servings).
Ingredients for Soba Noodle Mango Salad
This Asian-inspired noodle salad comes together with just a handful of vibrant, wholesome ingredients:
- Soba noodles – Buckwheat-based Japanese noodles with a hearty, nutty flavour. Look for 100% buckwheat if you need them gluten-free.
- Smoked tofu – Adds savoury depth and plant-based protein. Regular firm tofu works, but smoked gives an extra umami kick. Tip: my favourite is smoked tofu with almond and sesame.
- Ripe mango – Juicy, sweet, and just firm enough to slice beautifully.
- Mini cucumbers – Crisp and refreshing, the perfect contrast to the soft noodles and mango.
- Green onions and red chili – Add brightness and a touch of heat.
- Cilantro and sesame seeds – For herby freshness and a little crunch.
- The dressing – A bold mix of toasted sesame oil, lime, rice vinegar, and maple syrup that’s sweet, tangy, and savoury all at once.
How to Make This Soba Noodle Salad (In 3 Simple Steps)
You won’t believe how fast and easy it is to pull this dish together:
- Cook and cool the soba noodles – Boil until just tender (al dente), then rinse under cold water to stop the cooking and remove excess starch.
- Whisk the dressing – Combine sesame oil, olive oil, lime zest and juice, rice vinegar, and maple syrup in a bowl.
- Toss everything together – Add the noodles, tofu, mango, cucumbers, green onions, and chili to a bowl. Pour over the dressing and toss gently to coat. Finish with cilantro and toasted sesame seeds.
Get the exact ingredient quantities in the printable recipe card below.
About Soba Noodle Salad FAQ (Meal Prep, Swaps & More)
No mango? No problem. Ripe papaya, peaches, or orange segments make great substitutes with a similar juicy sweetness.
Only if they’re made with 100% buckwheat flour. Some soba noodles contain wheat, so be sure to check the label if you’re avoiding gluten.
Definitely! Grilled chicken, shrimp, or salmon would be delicious additions and make it a more filling meal.
Why You’ll Love This Mango Soba Noodle Salad
If you’re craving something light, bright, and packed with flavour, this mango soba noodle salad checks every box. Here’s why it deserves a spot in your regular recipe rotation:
- Quick and easy – Just 20 minutes from start to finish.
- Perfectly balanced flavours – Sweet mango, tangy lime, and nutty sesame oil create a craveable combination.
- Naturally vegan and dairy-free – A wholesome, feel-good dish that suits many diets.
- Great for meal prep – Keeps well in the fridge for days and tastes even better the next.
- Endlessly versatile – Add grilled chicken, shrimp, or extra veggies to mix things up.
Easy Ways to Customise This Soba Noodle Salad
- Swap the protein – Not into tofu? Grilled chicken or pan-seared shrimp make excellent additions.
- Change up the fruit – No mango on hand? Try ripe papaya, pineapple, nectarines, or even orange slices for a sweet twist.
- Add more veggies – Toss in shredded cabbage, baby spinach, or diced bell pepper for extra crunch and color.
- Turn up the heat – Serve with a dash of sriracha for an extra kick.
If you enjoyed this Soba Noodle Salad with Mango, here are a few more easy, veggie-packed dishes to add to your meal plan:
- Miso Soba Noodles with Stir-Fried Vegetables – A quick and nourishing noodle dish with tender veggies and a savoury miso dressing.
- Thai Salad with Peanut Dressing – Fresh, crunchy, and full of bold Thai-inspired flavour thanks to a creamy peanut-lime dressing.
- Asian Coleslaw – A colourful slaw tossed in a tangy-sweet sesame dressing. Great as a side or light lunch.
- Simple Glass Noodle Salad – A light, gluten-free salad with bright vegetables and a delicate soy-lime dressing.
Soba Noodle Salad with Mango and Tofu
A fresh and easy Soba Noodle Salad with Mango, featuring soba noodles, smoked tofu, sweet mango, and a zesty sesame-lime dressing. Quick to make in 20 minutes. Serves 4 as a light meal or 3 as a generous main.
I’d love your feedback – just click on the stars to rate this recipe! ⭐
Ingredients
For the salad:
- 300 g buckwheat soba noodles
- 200 g smoked tofu, diced
- 1 mango (firm but ripe), peeled and cut into thin strips
- 2 mini cucumbers, halved, seeded, and thinly sliced into half-moons
- 4 green onions, thinly sliced
- 1 red chili, seeded and thinly sliced
- handful of fresh cilantro, roughly chopped
- 3 tbsp toasted sesame seeds
For the dressing:
- 2 tablespoons toasted sesame oil
- 1 tablespoon extra-virgin olive oil
- zest of 1 organic lime
- 3 tablespoons fresh lime juice
- 2 tablespoons unseasoned rice vinegar (Japanese)
- 1 1/2 tablespoons pure maple syrup
- sea salt and freshly ground black pepper, to taste
Method
-
Cook the soba noodles according to the package instructions until al dente (about 3-5 minutes). Tip: Boil them for 30 seconds less than instructed for a perfect texture.
-
Drain and rinse the noodles under cold running water to stop the cooking process and remove excess starch. Let them drain well, then transfer to a large mixing bowl.
-
Whisk together the dressing ingredients: sesame oil, olive oil, lime zest, lime juice, rice vinegar, maple syrup, salt, and pepper. Set aside to cool slightly.
-
Add the salad ingredients to the bowl with the noodles: smoked tofu, mango, cucumber, green onions, and chili. Pour over the dressing and toss to combine.
-
Garnish and serve with fresh cilantro and a generous sprinkle of toasted sesame seeds. Enjoy!
Notes
- I love using the smoked almond-sesame tofu – its nutty flavor and crispy texture from roasted almonds and sesame add a special touch to the dish.
- Meal Prep Tip: This soba noodle salad is a dream for make-ahead meals. It holds up beautifully in the fridge for up to 3 days—just give it a quick toss before serving to bring the flavours back to life. Perfect for packed lunches or an easy grab-and-go dinner!
For a relaxing atmosphere in the kitchen I recommend my personal Elle Republic: Chilled Out Kitchen Tunes Playlist on Spotify.
Did you try this Soba Noodle Salad recipe?
Did you try this Soba Noodle Salad recipe?Then tag @ellerepublic on Instagram and hashtag it #ellerepublic
How did you like it?
Please let me know how this Soba Noodle Salad recipe turned out for you! I would love to hear how you liked it. Simply rate it with the stars above ⭐or leave me a comment and rate it below.
Did you make any changes to this recipe?
If you have tips for other readers, let me know! It helps me and other readers so much. Sharing is Caring :-).
This post contains affiliate links. If you decide to make a purchase through my link, Amazon will pay me a commission for it. This doesn’t cost you anything additional and the price remains the same.
