Serves 4


  • 12 ounces buckwheat, or whole wheat, soba noodles
  • 1 cucumber, peeled, seeded and diced
  • 1 red bell pepper, diced
  • 1 to 2 mangoes, peeled and diced
  • 4 green onions, chopped
  • 1/2 cup julienned, or matchstick, carrots
  • 1 avocado, cubed
  • 2 tsp. minced fresh ginger (or, more if you like the flavor-filled heat of ginger)
  • 6 Tbsp. low-sodium tamari
  • 5 Tbsp. 100 percent pure maple syrup
  • 3 Tbsp. rice vinegar
  • 2 Tbsp. sesame seeds


    Prepare the soba noodles as directed on package. (We prefer cooking them in a large pot to avoid overflow.) Run the cooked noodles under cold water in a colander, so they cool down and won't stick together, then drain.

    In a large bowl, combine the noodles, cucumber, bell pepper, mango, green onions, carrots and avocado and toss.

    In a small bowl, combine the ginger, tamari, maple syrup and vinegar. Stir until uniformly mixed, then pour over the noodles. Toss well.

    In a skillet over medium-low heat, toast the sesame seeds, keeping a close eye on them, for about 5 minutes, until they brown slightly and become fragrant.

    Sprinkle the toasted sesame seeds over the dressed noodles. Serve immediately (or chill in a covered dish) with a large green salad.

    Excerpted from the book The Engine 2 Cookbook by Rip Esselstyn & Jane Esselstyn. Copyright © 2017 by Rip Esselstyn. Reprinted with permission of Grand Central Life & Style. All rights reserved.

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