This refreshing salad features buckwheat noodles tossed with tender edamame and a savory soy-based dressing. It is a popular dish often served as a chilled lunch or a light dinner throughout the year. The meal is entirely plant-based and highlights simple, fresh ingredients.
Vegan Vegetarian Pescetarian Dairy-Free Nut-Free Egg-Free
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 250 g Buckwheat noodles uncooked (250 g)
- 1.5 cups Frozen edamame (231 g)
- 1 medium Carrot (60 g)
- 3 pieces Spring onions (45 g)
- 3 tbsp Soy sauce (51 g)
- 2 tbsp Rice vinegar (30 g)
- 1 tbsp Sesame oil (14 g)
- 1 tbsp Maple syrup (20 g)
- 1 tbsp Sesame seeds (9.6 g)
- Ingredients in total: 710 g
- Weight gained in cooking: 90 g (water soaked up)
- Net weight (cooked): 800 g · 4 servings of about 200 g
Method
- Bring a large pot of water to a boil and cook the buckwheat noodles according to the package directions, usually for 4 to 5 minutes until tender but firm.
- Drain the noodles in a colander and immediately rinse them under cold running water to stop the cooking process and remove excess starch.
- In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, and maple syrup to create the dressing.
- In a large mixing bowl, combine the cooled noodles, thawed edamame, shredded carrot, and sliced spring onions.
- Pour the dressing over the noodle mixture and toss well with tongs until everything is evenly coated.
- Serve the salad chilled or at room temperature, garnished with a sprinkling of sesame seeds.
Nutrition
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Calories | 212 kcal | 106 kcal |
| Protein | 11.5 g | 5.73 g |
| Water | 152 mL | 75.9 mL |
| Sodium | 755 mg | 378 mg |
| Total Carbohydrates | 26.9 g | 13.5 g |
| Total Fat | 8.04 g | 4.02 g |
| Sugar | 5.37 g | 2.69 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Iron | 3.18 mg | 1.59 mg |
| Calcium | 87.5 mg | 43.8 mg |
| Magnesium | 110 mg | 54.9 mg |
| Potassium | 558 mg | 279 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 230 mg | 115 mg |
| Zinc | 2.42 mg | 1.21 mg |
| Chloride | 710 mg | 355 mg |
| Selenium | 9.69 mcg | 4.85 mcg |
| Copper | 0.57 mg | 0.28 mg |
| Fluoride | 0.082 mg | 0.041 mg |
| Manganese | 1.48 mg | 0.74 mg |
| Molybdenum | 7.5 mcg | 3.75 mcg |
| Chromium | 0.94 mcg | 0.47 mcg |
Fats
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.14 g | 0.57 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.72 g | 1.36 g |
| Omega-3 Fatty Acids | 0.26 g | 0.13 g |
| Polyunsaturated Fat | 3.6 g | 1.8 g |
| Omega-6 Fatty Acids | 3.34 g | 1.67 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.24 g | 0.12 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.62 g | 1.31 g |
Fibre
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Fiber | 5.03 g | 2.52 g |
| Soluble Fiber | 1.35 g | 0.67 g |
| Insoluble Fiber | 5.03 g | 2.52 g |
Vitamins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 6.52 mg | 3.26 mg |
| Folate (B9) | 197 mcg | 98.6 mcg |
| Niacin (B3) | 1.88 mg | 0.94 mg |
| Vitamin A | 140 mcg RAE | 69.8 mcg RAE |
| Thiamin (B1) | 0.25 mg | 0.12 mg |
| Vitamin B6 | 0.25 mg | 0.13 mg |
| Riboflavin (B2) | 0.12 mg | 0.059 mg |
| Pantothenic Acid (B5) | 0.37 mg | 0.18 mg |
| Vitamin E | 0.65 mg | 0.32 mg |
| Vitamin K | 42.3 mcg | 21.2 mcg |
| Biotin (B7) | 1.46 mcg | 0.73 mcg |
| Beta-Carotene | 1,424 mcg | 712 mcg |
Others
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Choline | 45.6 mg | 22.8 mg |
| Leucine | 976 mg | 488 mg |
| Lysine | 643 mg | 321 mg |
| Polyphenols | 189 mg | 94.4 mg |
| Methionine | 196 mg | 97.8 mg |
| Oxalates | 68.5 mg | 34.3 mg |
| Threonine | 479 mg | 240 mg |
| Tryptophan | 159 mg | 79.7 mg |
| Valine | 628 mg | 314 mg |
| Flavonoids | 88.4 mg | 44.2 mg |
| Histidine | 340 mg | 170 mg |
| Lutein / Zeaxanthin | 0.28 mg | 0.14 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 646 mg | 323 mg |
| Purines | 76 mg | 38 mg |
Proteins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Isoleucine | 581 mg | 290 mg |
Additives
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 140 mg | 70.1 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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