This is a vibrant, refreshing dish rooted in Traditional Chinese Medicine (TCM) principles that help the body adapt to the challenges of warm weather. Designed to clear summer heat, strengthen Qi, and moisten internal dryness, it’s an ideal meal for staying cool, energized, and nourished during hot, humid days or after overheating from stress or activity.
In TCM, buckwheat soba noodles are recognized for their ability to cool the body, promote healthy circulation, and support the Spleen—which governs digestion and energy production. Chicken (or chickpeas for a vegan alternative) helps boost Qi, the body’s vital energy, while cucumber and carrot offer hydrating, cooling properties that help moisten dryness and soothe internal heat. The sesame-lime sauce, made with tahini, is not only rich and flavorful but also deeply nourishing to Yin, replenishing fluids depleted by heat or dryness. The addition of lime and fresh herbs like cilantro or mint supports digestion and adds an aromatic lift that helps disperse lingering heat.
Nutritionally, this meal is high in fiber, lean protein, healthy fats, and antioxidants. Soba noodles made from 100% buckwheat are naturally gluten-free and a good source of plant-based protein and B vitamins. Tahini adds calcium, iron, and heart-healthy fats, while the fresh vegetables contribute crunch, hydration, and a broad range of vitamins. This dish can also be easily adapted—adding more protein, using gluten-free noodles, or swapping in plant-based alternatives.
Perfect served chilled or at room temperature, this bowl is a balanced, seasonal meal that energizes without overheating and nourishes without heaviness.
- TCM Focus: Cools summer heat, strengthens Qi, moistens dryness
- Modifications: GF soba, Vegan (swap chickpeas/tofu), Extra protein
Ingredients (Serves 2):
- 4 oz soba noodles (buckwheat or 100% GF option)
- 1 cup shredded cooked chicken (or chickpeas for vegan)
- 1 small cucumber, julienned
- 1 medium carrot, julienned
- 2 scallions, thinly sliced
- Handful fresh cilantro or mint
Sesame-Lime Sauce:
- 2 tbsp tahini or sesame paste
- 1 tbsp tamari or soy sauce
- 1 tbsp lime juice
- 1 tsp honey or maple syrup
- 1 tsp toasted sesame oil
- 1–2 tbsp warm water (to thin as needed)
Instructions:
- Cook soba noodles according to package instructions. Rinse under cold water and drain.
- Mix sauce ingredients in a small bowl until smooth.
- In a large bowl, toss noodles, chicken (or chickpeas), vegetables, and herbs.
- Pour over sauce and mix gently. Serve chilled or room temp.
