(Serves 4)

• 180g packet soba noodles

• 2 mango, cheeks sliced

• 250g baby cukes, thinly sliced

• 1 carrot, grated or julienned

• 1 cup frozen edamame, thawed

• 1 cup finely shredded red cabbage

• ¼ bunch coriander, roughly chopped

4 cooked duck legs, shredded

Soy & Lime Dressing (Makes approx. ⅓ cup)

• ¼ cup salt reduced soy sauce

• 2 tablespoon brown sugar

• 1 tablespoon sesame oil

• Juice of 1 lime

1. Prep the dressing

   In a small saucepan, warm the soy sauce and brown sugar over low heat until the sugar dissolves. Remove from heat and cool slightly. Add the lime juice and sesame oil just before serving.

2. Cook the noodles

   Bring a medium pot of water to the boil. Cook soba according to packet instructions. Drain, rinse under cold water, and toss with a splash of olive oil to prevent sticking.

3. Bring it all together

   In a large bowl, toss the noodles with 1–2 tablespoons of the dressing until lightly coated. Add the cucumber, carrot, edamame, red cabbage and coriander, and gently mix.

4. Build the bowls

   Divide noodle mix between bowls. Top with shredded duck and sweet mango slices. Finish with another drizzle of dressing and extra coriander if you like!

This bowl delivers 3668 kJ, making it a higher-energy meal, ideal for active days or for splitting across lunch + leftovers if you prefer lighter portions. With 28g of protein from the duck and edamame, a moderate serve that supports fullness and muscle repair without pushing the protein too high.

Total fat sits at 57g, but the quality leans in your favour:

• 29g MUFA and 8g PUFA from the duck, sesame, and edamame bring heart-supportive fats to the plate.

• 16g saturated fat does sit higher, mostly from the duck leg, but stays balanced when the portion is kept to the recipe amount.

Carbohydrates sit at 60g, coming from soba noodles, veg and mango. This includes 27g sugars, mostly natural fruit sugars from mango and is supported by 8g fibre from the noodles, veg and edamame to keep digestion slower and steadier.

Sodium is 769mg, sitting comfortably in the moderate range thanks to using salt-reduced soy sauce.

What it means on the plate

A fresh, vibrant summer bowl balancing soba noodles with crisp veg, juicy mango and tender duck. You’ve got slow-digesting carbs from the soba, colour and fibre from cucumber, edamame, cabbage and carrot, and a moderate portion of rich protein. Mango lifts the whole dish with natural sweetness. The fats skew mostly towards heart-healthy MUFA and PUFA, and the sodium stays moderate thanks to a salt-reduced dressing. It’s a filling, high-satisfaction meal built around flavour, fibre and colour.

Food group balance → A vibrant, fibre-rich noodle bowl balancing slow carbs, moderate protein and heart-healthy fats.

• Grains 1.8 serves (soba noodles)

• Vegetables 1.6 serves (cucumber, carrot, edamame & cabbage)

• Fruit 1 serve (mango)

• Protein 0.8 serves (duck & edamame)

CWJ Takeaway

A feel-good, summer-bright bowl that proves balance comes from colour, variety and smart portions, not restriction. With slow carbs, heart-healthy fats, moderate protein and plenty of fibre, it’s a deliciously doable way to get flavour and nourishment in one.