Introduction

Vegan Peanut Noodle Salad is a vibrant and satisfying dish that beautifully combines fresh vegetables, savory peanut sauce, and tender noodles. This recipe is not only packed with flavor but also provides a nutritious and filling meal option. Perfect for lunch or dinner, this salad can be made in advance, making it an ideal choice for meal prep or potlucks.

In this guide, you will find a comprehensive breakdown of the recipe, including ingredients, step-by-step instructions, nutritional information, and tips for customization. Let’s dive into making this delicious Vegan Peanut Noodle Salad!

Ingredients

For the Salad

  • 8 oz rice noodles (or your preferred noodle type, such as soba or whole wheat spaghetti)
  • 1 cup red bell pepper (julienned)
  • 1 cup cucumber (julienned)
  • 1 cup carrots (shredded or julienned)
  • 1 cup red cabbage (shredded)
  • 1 cup edamame (shelled and cooked)
  • 1/4 cup green onions (sliced)
  • 1/4 cup fresh cilantro (chopped)
  • 1 tablespoon sesame seeds (for garnish)

For the Peanut Sauce

  • 1/2 cup natural peanut butter (creamy or crunchy)
  • 3 tablespoons soy sauce (or tamari for gluten-free)
  • 2 tablespoons maple syrup (or agave nectar)
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 2 teaspoons fresh ginger (grated)
  • 1-2 cloves garlic (minced)
  • 1-2 tablespoons water (to thin, as needed)
  • Red pepper flakes (to taste, optional)

Nutritional Information (Per Serving, serves 4)

  • Calories: 380
  • Total Fat: 18g
  • Saturated Fat: 3g
  • Cholesterol: 0mg
  • Sodium: 540mg
  • Total Carbohydrates: 48g
  • Dietary Fiber: 7g
  • Sugars: 7g
  • Protein: 14g

Weight Watchers SmartPoints

  • SmartPoints: 10 (based on the current WW system)

Step-by-Step Instructions

Step 1: Cook the Noodles

  1. Boil Water:
    • Bring a large pot of water to a boil over high heat.
  2. Cook Noodles:
    • Add 8 oz of rice noodles to the boiling water and cook according to package instructions, typically around 4-6 minutes. Stir occasionally to prevent sticking.
  3. Drain and Rinse:
    • Once cooked, drain the noodles and rinse them under cold water to stop the cooking process. Set aside to cool.

Step 2: Prepare the Vegetables

  1. Chop Vegetables:
    • While the noodles are cooking, prepare the vegetables. Julienne or shred 1 cup of red bell pepper, 1 cup of cucumber, 1 cup of carrots, and 1 cup of red cabbage.
  2. Prepare Edamame:
    • If using frozen edamame, cook according to package instructions, then drain and let cool.

Step 3: Make the Peanut Sauce

  1. Combine Ingredients:
    • In a medium bowl, combine 1/2 cup of natural peanut butter, 3 tablespoons of soy sauce, 2 tablespoons of maple syrup, 1 tablespoon of rice vinegar, 1 tablespoon of sesame oil, 2 teaspoons of grated fresh ginger, and 1-2 cloves of minced garlic.
  2. Mix Well:
    • Whisk together until smooth. If the sauce is too thick, gradually add 1-2 tablespoons of water to achieve your desired consistency.
  3. Adjust Flavors:
    • Taste the sauce and adjust sweetness or saltiness if needed. Add red pepper flakes for a spicy kick if desired.

Step 4: Combine the Salad

  1. Mix Ingredients:
    • In a large mixing bowl, combine the cooled noodles, prepared vegetables (red bell pepper, cucumber, carrots, red cabbage, and edamame), and chopped 1/4 cup of green onions and 1/4 cup of fresh cilantro.
  2. Add Peanut Sauce:
    • Drizzle the peanut sauce over the noodle and vegetable mixture. Toss gently to combine, ensuring everything is evenly coated.

Step 5: Serve and Garnish

  1. Plate the Salad:
    • Divide the salad into serving bowls or plates.
  2. Garnish:
    • Sprinkle 1 tablespoon of sesame seeds over the top for added flavor and texture.

Step 6: Storage and Serving Tips

  1. Storing Leftovers:
    • Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will meld as it sits.
  2. Serving Suggestions:
    • Serve the salad cold or at room temperature. It pairs beautifully with fresh lime wedges or extra cilantro for garnish.

Customization Options

Noodle Alternatives

  • Zucchini Noodles: For a lower-carb option, use spiralized zucchini instead of traditional noodles.
  • Whole Wheat Noodles: If you prefer whole grains, use whole wheat spaghetti or soba noodles for added fiber.

Vegetable Variations

  • Additional Vegetables: Feel free to add other vegetables like snap peas, spinach, or radishes for more color and nutrients.
  • Fresh Herbs: Experiment with fresh herbs such as mint or basil for a unique flavor twist.

Protein Additions

  • Tofu: Add cubed, pan-fried tofu for an extra protein boost.
  • Chickpeas: Toss in canned chickpeas for added texture and protein.

Health Benefits

This Vegan Peanut Noodle Salad is not only delicious but also packed with nutrients.

  • Noodles: The rice noodles provide energy through carbohydrates, making this a great meal before or after exercise.
  • Vegetables: Fresh vegetables offer vitamins, minerals, and fiber, promoting overall health and digestion.
  • Peanut Butter: A source of healthy fats and protein, peanut butter can help keep you satiated and provides essential nutrients.

Meal Prep Tips

  • Prep Ahead: Chop vegetables and prepare the peanut sauce in advance to save time during the week.
  • Portion Control: Consider portioning out the salad into individual containers for easy grab-and-go meals.

Final Thoughts

This Vegan Peanut Noodle Salad is a delightful dish that is both satisfying and nutritious. With its blend of flavors, textures, and vibrant colors, it’s a perfect meal for any occasion.

Whether you are meal prepping for the week or hosting a dinner party, this salad is sure to impress. Enjoy the balance of creamy peanut sauce with fresh vegetables, and feel free to customize it to suit your taste.

Conclusion

Now that you have the complete recipe and all the details you need, it’s time to gather your ingredients and make this Vegan Peanut Noodle Salad. Enjoy the burst of flavors and the wholesome goodness in every bite!