Soba Noodle Vegetable Salad
This tasty vegetarian noodle salad packs up easily for a healthy lunch.
1 each red and yellow pepper, cut into thin julienne strips
1 small handful of snow peas, cut into thin julienne strips
1 large carrot, coarsely grated
1 1/2 cups (375 mL) diced pineapple, about 1/3 pineapple
2 green onions, thinly sliced
1/4 cup (50 mL) peanut butter, at room temperature
1 1/2 tbsp (22 mL) rice wine vinegar
1 tbsp (15 mL) each lime juice and low sodium soy sauce
1 tbsp (15 mL) finely minced ginger
2 tsp (10 mL) sesame oil
1/2 to 1 tsp (2 to 5 mL) hot Chinese chili garlic sauce
8 oz (250 g) soba noodles
1/2 cup (125 mL) shredded fresh mint or chopped coriander
1/4 cup (50 mL) unsalted peanuts
Bring a large pot of water to a boil. Meanwhile, prepare vegetables and pineapple and place in a large bowl.
In a food processor, whirl peanut butter with vinegar, lime juice, soy sauce, ginger, sesame oil, 1/2 tsp (2 mL) chili garlic sauce. Turn into a bowl. Whisk in 2 to 5 tbsp (30 to 75 mL) water to make a thick dressing.
Add soba noodles to boiling water. Cook according to package directions until al dente. Drain and rinse under cold running water until no longer hot. Drain very well and pat dry. Place in bowl with vegetable mixture. Toss with dressing then mint. Mix to combine. For a spicier salad add remaining chili sauce. Sprinkle each serving with peanuts and a wedge of lime for squeezing over top.
Prep time: 15 minutes
Cooking time: 4 minutes
Makes 4 - 6 servings
Nutrients per 1/6th recipe portion: 288 calories, 10 g total fat (2 g saturated fat, 0 g trans fat, 2 g monounsaturated fat, 2 g polyunsaturated fat), 0 mg cholesterol, 11 g protein, 43 g carbohydrates, 3 g fibre, 7 g sugars, 481 mg sodium, 401 mg potassium, 54 mg calcium (5 % DV), 3 mg iron (21 % DV).
