Florencia Baldini Last Updated on July 16, 2026Without a doubt one of the most unusual recipes I’ve ever shared! The first time I heard about a cold noodle soup, I wasn’t convinced… but after trying it, I completely understood why it’s one of Korea’s most loved summer dishes.
Inspired by a Korean recipe called Kongguksu, this recipe combines a silky, creamy soy-based broth with cold noodles and crisp fresh vegetables. My version keeps all the refreshing flavours of the original while giving it a Healthy Flo Flo twist with 34g of protein and 10g of fibre per serving. It’s light yet filling, incredibly satisfying on a warm day, and ready in just 20 minutes.
Welcome to Dinner in 20
After a busy day, I want dinners that are quick, nourishing and genuinely exciting to eat—not recipes that leave me standing in the kitchen for an hour.
That’s why I created Dinner in 20: a series of balanced, high-protein dinners that are on the table in 20 minutes or less, using simple ingredients without sacrificing flavour.
This is Episode 10, and it’s definitely the most adventurous recipe in the series so far. Inspired by the Korean classic Kongguksu, it features a silky, creamy soy broth, cold buckwheat noodles and fresh crunchy toppings. It’s light, refreshing and packed with 34g of protein and 10g of fibre—a dinner that’s a little different, but one I think you’ll absolutely love.
Why You’ll Love This Recipe
- Ready in 20 minutes
- 34g protein per serving
- 10g fibre per serving
- Perfect for hot summer days
- Naturally vegetarian
- Great for meal prep
- Inspired by authentic Korean flavours with simple supermarket ingredients
What Is Kongguksu?
Kongguksu is one of Korea’s most iconic summer dishes. Traditionally, it’s made by serving thin wheat noodles in a chilled, creamy broth created from blended soybeans. The flavour is mild, nutty and incredibly refreshing, making it the perfect meal when temperatures rise.
My version isn’t traditional, but it’s inspired by those same flavours while making it easier to recreate with ingredients you can find in UK supermarkets.
The Secret To The Creamy Broth
Instead of soaking and blending whole soybeans, I use silken tofu combined with unsweetened soy milk. It creates an incredibly smooth, creamy broth in minutes while dramatically increasing the protein.
The result tastes rich and luxurious despite being surprisingly light, and the toasted sesame oil adds a subtle nutty finish that ties everything together beautifully.
Why I Use Buckwheat Noodles
Traditionally, Kongguksu is made with thin Korean wheat noodles (somyeon).
I decided to swap them for 100% buckwheat soba noodles (affiliate link) which are much easier to find in UK supermarkets and contain around twice as much fibre as traditional wheat noodles.
They also have a delicious nutty flavour that complements the creamy soy broth perfectly, making them one of my favourite healthy ingredient swaps.
The Toppings Make All The Difference
Because the broth has such a delicate flavour, fresh toppings are essential.
I love using crisp cucumber, spring onions, sesame seeds and jammy eggs to add texture and freshness. Every bite is creamy, crunchy, refreshing and satisfying.
If you enjoy a little heat, finish with a drizzle of chilli oil or chilli crisp.
Swaps
Buckwheat noodles
Traditional Korean wheat noodles (somyeon) are the authentic choice, but buckwheat soba works beautifully. Wholewheat noodles are another good alternative.
Silken tofu
Don’t swap for firm tofu as it won’t blend into the same silky consistency.
Soy milk
Use unsweetened soy milk. Other plant milks don’t provide the same flavour or protein.
Eggs
Leave them out to keep the recipe vegan, or replace them with edamame for an extra protein boost.
Chilli oil
Optional, but highly recommended if you enjoy a little spice.
Flo’s Top Tips
- If you have extra time, chill the broth before serving for the most authentic experience.
- Rinse the cooked noodles thoroughly under cold running water to remove excess starch and give them a delicious chewy texture.
- Use 100% buckwheat soba for the highest fibre content.
- Taste the broth before serving and adjust the salt to your liking.
- Add ice cubes if serving on a particularly hot day.
Nutrition (Per Serving)
- Calories: 576 kcal
- Protein: 34.g
- Carbohydrates: 64 g
- Fat: 20 g
- Fibre: 10g
Storage
This recipe is best enjoyed immediately while the broth is beautifully chilled.
If needed, store the broth and cooked noodles separately in airtight containers in the fridge for up to 2 days. Assemble just before serving to keep the noodles from absorbing too much liquid.
Frequently Asked Questions
Can I bake the salmon instead?
Yes. Bake at 200°C (390°F) for 8–10 minutes, depending on the thickness of your salmon.
Can I use frozen salmon?
Yes. Defrost completely and pat dry before marinating.
Can I make this ahead?
Absolutely. The salmon and rice reheat well, making this an excellent meal prep option. I recommend preparing the salad fresh for the best texture.
More Healthy Dinner
- Black Rice, Prawn & Avocado Bowl
- Healthy Chicken Burrito Bowl
- Salmon Tacos with Creamy Avocado
- Thai Coconut Cod Curry
Creamy Korean Cold Noodles (High Protein Kongguksu)
Ingredients
For the Creamy Broth
- 300 g silken tofu, 1 block
- 70 ml unsweetened soya milk
- 20 g toasted sesame seeds
- 1 tbsp smooth peanut butter
- 1 tbsp light soy sauce, adjust to taste
- 1 tsp maple syrup, or sugar
- 1 tsp garlic powder
- Pinch of salt
For the Bowls
- 170 g 100% buckwheat noodles, dry weight
- ½ cucumber, peeled into thin ribbons
- 2 eggs
- 2 cherry tomatoes
To Serve
- 2 tbsp sesame seeds, optional
- Chilli oil, optional
Instructions
- Place the eggs in the air fryer and cook at 130°C (no preheating) for 10 minutes (you can also boil them). Transfer immediately to a bowl of ice-cold water, then peel and halve.
- Cook the buckwheat noodles according to the packet instructions. Drain, rinse thoroughly under cold running water until completely chilled, then drain well.
- Add the silken tofu, soya milk, toasted sesame seeds, peanut butter, soy sauce, maple syrup, garlic powder and a pinch of salt to a blender. Blend until completely smooth and creamy. Taste and adjust the seasoning if needed.
- Divide the creamy broth between two serving bowls. Add the chilled noodles, cucumber ribbons and a halved egg to each bowl.
- Drizzle over the sesame oil, sprinkle with sesame seeds and, if you like, finish with chilli oil and sliced spring onions. Serve immediately while everything is beautifully cold.
Notes
- Calories: 576 kcal
- Protein: 34 g
- Carbohydrates: 64 g
- Fat: 20 g
- Fibre: 10 g