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Miso & Peanut Butter Noodle Salad

  • Servings 2
  • Preparation time 15 minutes
  • Cooking time 5 minutes
  • Difficulty Easy

Miso & Peanut Butter Noodle Salad

  • Servings 2
  • Preparation time 15 minutes
  • Cooking time 5 minutes
  • Difficulty Easy

When it comes to IBS, we are interested in kale because of its vitamin C content and because of something called kaempferol. Kaempferol is an antioxidant that has been shown to have a range of health benefits. Both of these nutrients affect the activity of a type of immune cell known as a mast cell. Mast cells release histamine, which increases gut sensitivity. So, anything that calms down those mast cells may help with a sensitive gut! Even though kale is low FODMAP, cruciferous vegetables can act as trigger foods for some people. So it is always a good idea to start with small amounts when introducing new foods to your diet.

FoDMAP Content

To make the dressing, combine all the ingredients and mix until smooth. Add enough water to achieve a thick pourable consistency.


Cook the soba noodles according to the package instructions (usually 5-6 minutes in boiling water).


When the noodles are cooked; strain them, submerge them in cold water and then strain them again thoroughly.


To assemble the salad, mix all the ingredients in a large bowl. Add enough dressing to coat everything thoroughly.


To serve, divide between two bowls and sprinkle some coriander leaves and toasted sesame seeds on top. Serve with lime wedges on the side.


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For the dressing

2 tbsp of peanut butter

1 tbsp of white miso paste

1 tbsp of soy sauce or tamari

1 tbsp white rice vinegar

2 tsp of sesame oil

20g of fresh ginger, finely chopped

2 tbsp of water

Juice of 1 lime

For the salad

160g of soba noodles (rice noodles also work well).

1 carrot; peeled, halved lengthways and finely sliced

Half of a cucumber, halved lengthways and finely sliced

60g of kale, de-stemmed and finely sliced

8 radishes, finely sliced

1 small bunch of coriander, roughly chopped, plus extra for garnish

Toasted sesame seeds, to garnish

Lime wedges, to serve

Barry McBride

MSc, Clinical Development Associate

  • Last updated 25 April 2024
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