| Serves: |
Makes 4-6 servings
|
Cooking Time:
|
20 minutes
|
This Asian-inspired salad is stacked with nutritious ingredients. Perfect for lunch or dinner this tantalizing mix will be sure to ignite your taste buds!
Ingredients:
1
|
red pepper, cut into thin julienne strips
|
1 |
| 1 |
yellow pepper, cut into thin julienne strips |
1 |
| 1 |
small handful of snow peas, cut into thin julienne strips |
1 |
| 1 |
large carrot, coarsely grated |
1 |
| 1 ½ cups |
diced pineapple, about 1/3 pineapple |
375 mL |
| 2 |
green onions, thinly sliced |
2 |
| ¼ cup |
peanut butter, at room temperature |
50 mL |
| 1 ½ tbsp |
rice wine vinegar |
22 mL |
| 1 tbsp |
lime juice |
15 mL |
| 1 tbsp |
low sodium soy sauce |
15 mL |
| 1 tbsp |
finely minced ginger |
15 mL |
| 2 tsp |
sesame oil |
10 mL |
| ½ to 1 tsp |
hot Chinese chili garlic sauce |
2 to 5 mL |
| 8 oz |
soba noodles |
250 g |
½ cup
|
shredded fresh mint or chopped coriander |
125 mL |
| ¼ cup |
unsalted peanuts |
50 mL |
Directions:
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, ½ 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.
Nutritional Information:
| PER 1/16th recipe: |
|
| Calories: |
228
|
| Protein: |
11 g
|
| Total Fat: |
10 g total fat (2 g saturated fat, 0 g trans fat, 2 g monounsaturated fat, 2 g polyunsaturated fat)
|
| Carbohydrates: |
43 g
|
Cholesterol:
|
0 mg
|
Fibre:
|
3 g
|
Sodium:
|
481 mg
|
| Sugars: |
7 g
|
| Potassium: |
401 mg |
| Calcium (5 % DV) |
54 mg |
| Iron (21 % DV) |
3 mg |
To view a PDF version of this recipe, click
here.