Asian Peanut Noodle Salad

Asian Peanut Noodle Salad
Kaleigh McMordie, MCN, RDN

Nutrition Highlights (per serving)

Calories 312
Fat 13g
Carbs 41g
Protein 14g
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Nutrition Facts
Servings: 4 (2 cups each)
Amount per serving  
Calories 312
% Daily Value*
Total Fat 13g 17%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 187mg 8%
Total Carbohydrate 41g 15%
Dietary Fiber 9g 32%
Total Sugars 11g  
Includes 0g Added Sugars 0%
Protein 14g  
Vitamin D 0mcg 0%
Calcium 98mg 8%
Iron 3mg 17%
Potassium 686mg 15%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 20 min
Prep 10 min, Cook 10 min
Servings 4 (2 cups each)

Eating a salad for lunch doesn't have to be bland or boring. This Asian peanut noodle salad is made with healthy whole grain noodles, tons of fresh vegetables, mango, herbs, and edamame, all topped with a peanut sauce that is full of flavor.

The basic recipe is perfect for vegan eaters, but if you'd like to add more protein, you can certainly add your favorite lean meat or fish, or even a soft boiled egg. The recipe is great for meal prepping since it holds up well in the refrigerator. Make it once and have almost a week's worth of lunches ready to go.

Ingredients

  • 4 ounces whole wheat spaghetti noodles or brown rice noodles
  • 1 cup frozen edamame
  • 2 cups shredded red cabbage
  • 2 cups chopped baby spinach
  • 1 cup shredded carrots
  • 1 cup diced mango
  • 1/4 cup fresh cilantro leaves
  • 1/4 cup fresh mint leaves
  • 2 tablespoons chopped peanuts
  • 2 tablespoons natural creamy peanut butter
  • 2 teaspoons ginger paste or freshly grated ginger
  • 2 teaspoons low sodium soy sauce
  • 1 tablespoon sesame oil
  • 1/4 cup rice vinegar

Preparation

  1. Cook noodles according to package directions. Add edamame in the last 5 minutes of cooking. Drain and set aside to cool.
  2. In a large bowl, combine cabbage, spinach, carrots, mango, cilantro, mint, and peanuts.
  3. To make the dressing, whisk together peanut butter, ginger, soy sauce, sesame oil, and rice vinegar. Add to the bowl along with the noodles and edamame. Gently toss to coat.
  4. Divide into four containers and refrigerate for lunches, or enjoy immediately.

    Ingredient Variations and Substitutions

    For a gluten-free meal, use brown rice noodles and substitute low sodium tamari for soy sauce.

    Look for peanut butter that contains only peanuts, if possible.

    You can use chopped Napa cabbage or bok choy in place of spinach.

    You may add cooked chicken, shrimp, or soft-boiled eggs if you'd like more protein.

    Cooking and Serving Tips

    This recipe is great for meal-prepping lunches for the week. Simply divide into containers and refrigerate.

    This salad may be served warm or cold

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