This quick recipe for cold peanut noodle salad makes the perfect plant-based lunch. A few simple ingredients come together for a healthy vegan meal. Ready in the time it takes to boil water; how delicious is that?
If you like this, you’ll love Oil-Free Almond Butter Green Bean Pad Thai, Vegan Spicy Broccoli Tahini Noodles, 5 Minute Lemon Tahini Potato Bowl, 5 Minute Asian Soba Noodle Bowl and Chickpea Rice Pasta Salad with Dill, Cucumbers, and Tomatoes.
3 Tips for Making and Oil-Free Noodle Salad
Noodles offer a great base for you to create a delicious, healthy, and satisfying plant-based salad. While most salads are loaded with empty calories from oil and sugary dressings, it’s easy to cook oil-free.
First of all, you’ll want to boil the noodles in water. These Udon noodles are made from wheat flour and cook in about 4 minutes — so fast! Hold off on adding any salt to the water; there’s enough in the peanut salad dressing.
Second, avoid using jarred sauces or salad dressings, which are often loaded with tons of oil, sugar, and salt. Instead, keep your pantry stocked with a few go-to ingredients to whip up a quick, healthy homemade sauce. For this recipe, peanut butter is the base with a few staple Asian pantry ingredients (like tamari and Sriracha).
Third, be careful with the crunchy toppings. Traditional salads might use ultra-processed, packaged toppings to add extra flavor. Avoid ingredients like wonton strips, packaged croutons, and candied nuts. These are all loaded with extra salt, fat, and sugar. Rather, try adding texture with dry-roasted nuts and seeds. This cold peanut noodle salad uses dry-roasted peanuts and toasted sesame seeds.
Noodle Essentials: Choosing the best type for your tastes and nutrition
While most of us think of pasta when we’re talking about noodles, they actually originate from China, They were likely first cooked, during the Han dynasty over 4,000 years ago where, they were originally called “cake” and used in various shapes for soups, stews, and with vegetables.
Today, all you need to do is head to the Asian section of your grocery store to find a huge variety of noodle options.
- Wheat Udon noodles: The noodles used in this recipe; are similar in shape to spaghetti, but offer a bit more chew with a higher protein content.
- Gluten-free brown rice Pad Thai noodles: A wider shape with a nice chew. A great gluten-free option
- Buckwheat Soba Noodles: Buckwheat adds a distinct, hearty flavor to these noodles. It also adds a bit more protein and fiber. A great whole-grain option
- Shirataki Low-Calorie Noodles: Very low-calorie noodles made from konjac, a root vegetable found in Asia. A tasty low-calorie option.
I used Udon noodles for this recipe because they cook quickly and have a neutral flavor. I also love the texture and the long shape makes it perfect for a coating of the plant-based peanut dressing. However, feel free to experiment with various noodles to find the ones you like the best. Be sure to always read the package ingredients for directions on cooking or soaking the noodles.
How to Make a Creamy and Delicious Vegan Peanut Dressing
The key to the delicious bold Asian flavor in this recipe is the creamy peanut dressing. This vegan dressing combines roasted peanut butter with tamari, rice vinegar, garlic, Sriracha, and a touch of maple syrup for a spicy-sweet combination that will wake up all of your tastebuds. It’s so simple…and yet so satisfying.
Chef Katie’s Tip: Adding some of the boiling pasta water helps thin the dressing to make it a smooth, creamy consistency.
Not a big peanut fan? What if you have a peanut allergy?
You can use other seed or nut butters. Roasted almond and cashew butters offer a nice roasted flavor. Yet, sunflower butter or tahini (sesame seed butter) would be allergy-friendly options. You can find all of these butters in the same aisle with the peanut butter. Whatever you use, try to find an option that is free of extra oils, sugars, or salt.
How can I add More Plant-Based Protein to this Salad?
While this plant-based cold peanut noodle salad already has 17 grams of protein, there are simple ways you can add even more:
- Add baked or grilled tofu cubes
- Add shelled frozen edamame. You can boil the edamame right along with the noodles
- Add a can of Asian red Adzuki beans or a can of black beans
- Add frozen green peas
What is Sriracha?
Sriracha is an Asian hot sauce made from a combination of red chilis, vinegar, garlic, and a touch of sugar. Its origins are traced back to the Thai city of Si Racha, where it was frequently used as a condiment for noodles. It was brought to the US in the 1980’s by David Tran, and now it is on store shelves all over the country. It’s great for adding a spicy kick to stir-fry, rice bowls, and noodles.
Chef Katie’s Oil-Free, Plant-Based Cooking Tips:
Cooking for Spice Levels: Sriracha adds quite a bit of spicy heat to this recipe. If cooking for kids or other sensitive to spice, try using half or omitting completely. For those who love spice, you can add extra.
Use a Microplane for Grating: The best tool for quickly grating garlic is a microplane. It breaks it down so easily so that it melds beautifully into the dressing.
Tamari vs. Soy Sauce: Tamari is the gluten-free version of soy sauce. Use it in this recipe to ensure a gluten-free recipe. If gluten isn’t a concern for you, you can use either tamari or soy sauce.
Cold Peanut Noodle Salad: Quick 10-Minute Lunch
Print RecipeThis quick recipe for cold peanut noodle salad makes the perfect plant-based lunch. A few simple ingredients come together for a healthy vegan meal.
Easy | Servings: 4 | Ready In: 15 minutes | Yield: about 5 cups
Cold Peanut Noodle Salad: Quick 10-Minute Lunch
Ingredients
For the Salad:
- 1 – 9.5 oz package 3 bundles dry Udon noodles
- 2 red bell pepper thinly sliced
- 3 scallions thinly sliced
- 1/3 cup dry-roasted peanuts chopped
- 2 teaspoons sesame seeds
- 1 cup shredded carrots
For the Creamy Peanut Dressing:
- 1/3 cup 85g peanut butter (no added oil or sugar)
- 2 tablespoons 30 g tamari or soy sauce
- 1 tablespoon 18g Sriracha
- 1 tablespoon 15g rice vinegar (unseasoned)
- 2 cloves garlic minced or grated
- 2 teaspoons 10g maple syrup
- 1/4 cup 2 oz hot water (from boiling the noodles)
Instructions
- To boil the noodles: Fill a medium pot with water. Cover and bring to a boil over high heat. While you are waiting for your water to boil, prepare your salad and dressing ingredients.
- For the salad: Thinly slice your red bell pepper and carrots. Roughly chop the peanuts. Combine in a large bowl with the sesame seeds and carrots. Set aside
- To make the Creamy Peanut Dressing: In a small bowl, measure all of your dressing ingredients, except for the hot water. Use a kitchen scale for the most accurate measuring.
- Once your water is boiling, add the noodles. Stir to break up the noodles. Cook according to package directions,
- about 4 minutes until done. While the noodles are cooking, scoop out 1/4 cup of the boiling water and whisk into your dressing. Scoop out another 1/4 and reserve, just in case you need later.
- When the noodles are tender, immediately drain and rinse under cold water to stop the cooking. It may take 30-60 seconds of rinsing the noodles to completely cool them down. Let the noodles drain.
- Combine the noodles with the salad ingredients and the dressing. Toss well (your hands are the best tools for this). If needed, drizzle in a little extra of the reserved water. I rarely find I need this, but sometimes my peanut butter is extra-thick.
- Taste to adjust seasoning. Enjoy!
- Chill in the fridge for up to 5 days.
Notes
Nutrition Facts
Serving size: about 1 1/4 cup salad
| Nutrition Facts | |
|---|---|
| Servings 4.0 | |
| Amount Per Serving | |
| calories 487 | |
| % Daily Value * | |
| Total Fat 16 g | 24 % |
| Saturated Fat 3 g | 15 % |
| Monounsaturated Fat 7 g | |
| Polyunsaturated Fat 3 g | |
| Trans Fat 0 g | |
| Cholesterol 1 mg | 0 % |
| Sodium 1196 mg | 50 % |
| Potassium 272 mg | 8 % |
| Total Carbohydrate 62 g | 21 % |
| Dietary Fiber 5 g | 19 % |
| Sugars 7 g | |
| Protein 17 g | 34 % |
| Vitamin A | 26 % |
| Vitamin C | 64 % |
| Calcium | 30 % |
| Iron | 7 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- Hakubaku Organic Udon Wheat Noodle
- Beyond Nature Dry Roasted Peanuts
- Selamica Ceramic 8 inch Serving Bowls
41
20
20
20Discover more from Plants-Rule
Subscribe to get the latest posts sent to your email.
