Sesame, Snow Pea & Noodle Salad
This sophisticated Asian noodle salad is high in flavor thanks to its miso-ginger dressing and high in fiber thanks to snow peas, which are a good source of protein and magnesium as well.
From EatingWell: May/June 1998, The Essential EatingWell Cookbook (2004)
Yield: 4 servings
Active Time: 40 minutes
Total Time: 40 minutes
- 4 cups small snow peas, (12 ounces), trimmed of stem ends and strings
- 1/2 pound daikon radish, cut into julienne (2 cups)
- 8 ounces soba noodles, (see Note)
- 2 tablespoons rice vinegar
- 1 tablespoon miso, mixed with 1 tablespoon hot water
- 1 tablespoon canola oil
- 2 teaspoons sugar
- 1 teaspoon grated fresh ginger
- 1 tablespoon finely chopped fresh cilantro
- Salt, to taste
- Hot sauce, to taste
- 1 red bell pepper, thinly sliced
- 1 tablespoon sesame seeds, toasted (see Tip)
- Put a large pot of lightly salted water on to boil. Halve snow peas on the diagonal. Cook the peas in the boiling water until bright green, about 1 minute. Add daikon and immediately remove vegetables with a slotted spoon; refresh in cold water. Blot dry.
- Return water to a boil and cook noodles until al dente, 3 to 5 minutes. Drain and refresh under cool water.
- Whisk vinegar, miso mixture, oil, sugar and ginger in a large bowl until blended. Stir in cilantro. Season with salt and hot sauce. Add bell pepper, snow peas, daikon and noodles and toss to coat. Sprinkle with sesame seeds and serve.
- Note: Thin buckwheat noodles from Japan called soba are traditionally served cold with a soy-based dipping sauce or hot in a broth. They should be cooked in simmering, not boiling, water and then rinsed well under cold water. Look for soba in natural-foods stores, Asian markets or the Asian section of the supermarket.
- Tip: To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.
Nutrition Per serving:
345 calories; 7 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 56 g carbohydrates; 13 g protein; 3 g fiber; 684 mg sodium; 233 mg potassium.
Nutrition Bonus: Vitamin C (250% dv), Vitamin A (80% dv), Iron (30% dv), Magnesium (24% dv).
3 Carbohydrate Serving
Exchanges: 3 1/2 starch, 1/2 vegetable, 1 fat