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Soba-Noodle-Vegetable-SaladServes: 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, thinly sliced

1 yellow pepper, thinly sliced

small handful of snow peas, thinly sliced

1 carrot, coarsely grated

1½ cups (375 mL) diced pineapple

2 green onions, thinly sliced

¼ cup (60 mL) peanut butter, at room temperature

1½ tbsp (22 mL) rice wine vinegar

1 tbsp (15 mL) lime juice

1 tbsp (15 mL) low-sodium soy sauce

1 tbsp (15 mL) ginger, finely minced

2 tsp (10 mL) sesame oil

½ to 1 tsp (2 to 5 mL) hot Chinese chili garlic sauce

8 oz (250 g) soba noodles

½ cup (125 mL) shredded fresh mint or chopped coriander

¼ cup (60 mL) unsalted peanuts


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.

 

Per serving: 228 calories, 11 g protein, 10 g fat (2 g saturated, 0 g trans fat, 2 g monounsaturated fat, 2 g polyunsatured fat), 43 g carbohydrates, 0 mg cholesterol, 3 g fibre, 481 mg sodium, 4 g sugar, 401 mg potassium, 54 mg calcium (5% DV), 3 mg iron (21% DV)

 

To view a PDF version of this recipe, click here.

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Did You Know?

  • did-you-know-2

    Peanuts are 100 per cent cholesterol-free and contain oleic acid, a heart-healthy source of unsaturated fat.

  • peanut
    The peanut is also called the earthnut, groundnut and goober pea.
  • peanut-butter-jar
    Peanut butter was invented around 1890 as a health food for the undernourished.
  • peanut-protein
    The peanut contains more protein than any other nut.

Peanut Butter for the Hungry tasteUS

Peanut Bureau of Canada