Sesame Soba Noodle Salad

Sesame Soba Noodle Salad
Staff Writer
Sesame Soba Noodle Salad
Jackie Newgent

Sesame Soba Noodle Salad

Surprisingly, the biggest caloric issue with sesame noodles is often not the sesame oil or the peanut butter… it's the actual noodles. So here's how I solve this quandary. Bell peppers basically become part of the noodles to provide fewer calories and bigger flavor. You'll cook the bell peppers right along with the noodles; so there's no extra cooking step required either. This cool meal-in-one is a definite winner (for lunch, dinner, or a picnic) for my eyes and palate.

Click here to see 7 Great Chilled Noodle Recipes for Summer.

4
Servings
509
Calories Per Serving
Deliver Ingredients

Notes

*Note: If you prefer, try this with 3 cups of your favorite very thinly sliced seasonal vegetable of choice, such as yellow summer squash or zucchini.

**Note: To save time, use a bottle of all-natural Thai peanut sauce instead.

Ingredients

  • 1/3 Cup plus 2 tablespoons creamy no-added-sugar dark roasted peanut butter, preferably organic
  • 3/4 Cups unsweetened freshly brewed green tea or low-sodium vegetable broth, chilled
  • 3 Tablespoons soy sauce
  • 1/4 Cup brown-rice vinegar
  • 1/2 Teaspoon red chile pepper flakes or Sriracha, to taste
  • 1 Tablespoon agave nectar or honey
  • 2 Teaspoons unrefined sesame oil
  • 1 Tablespoon grated ginger
  • 12 Ounces dry buckwheat, spelt, or kamut soba noodles
  • 2 large red bell peppers, sliced very thinly into long strips*
  • 1 Kirby cucumber, sliced thinly into coins, or 1 cup thinly sliced English cucumber
  • 2 scallions, green and white parts, sliced very thinly on a bias
  • 2 Teaspoons roasted or pan-toasted black or white sesame seeds
  • 2 Tablespoons roughly chopped cilantro

Directions

Combine the peanut butter, tea, soy sauce, vinegar, red chile pepper flakes, honey, sesame oil, and ginger in a small saucepan and stir to combine. Cook over medium heat while whisking until the sauce is smooth, slightly thickened, and bubbling, about 5 minutes. Transfer the sauce to a large bowl and set aside.**

Bring a large pot of water to a boil. Add the noodles and bell peppers. Cook until al dente, about 4 minutes, or according to the noodle package directions. Drain, rinse with cold water until cool, and drain well. Add the noodles and bell peppers to the sauce in the large bowl along with the cucumber and scallions and toss to combine.

Transfer to a serving bowl, if desired. Top with the sesame seeds and cilantro and serve at room temperature or chilled.

Nutritional Facts

Total Fat
18g
26%
Sugar
3g
3%
Saturated Fat
6g
25%
Cholesterol
4mg
1%
Carbohydrate, by difference
74g
57%
Protein
21g
46%
Vitamin A, RAE
13µg
2%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
87mg
9%
Choline, total
19mg
4%
Fiber, total dietary
3g
12%
Folate, total
67µg
17%
Iron, Fe
4mg
22%
Magnesium, Mg
137mg
43%
Manganese, Mn
2mg
100%
Niacin
6mg
43%
Pantothenic acid
1mg
20%
Phosphorus, P
353mg
50%
Selenium, Se
4µg
7%
Sodium, Na
1623mg
100%
Thiamin
1mg
91%
Water
57g
2%
Zinc, Zn
3mg
38%

Sesame Shopping Tip

Staples of Asian cuisine such as ginger, daikon, rice vinegar, and spicy chile sauces like Sriracha add bright, fresh flavors without lots of fuss.

Sesame Cooking Tip

Sriracha has good heat but also has flavor - its mild sweetness comes from sun-ripened chile peppers as well as sugar and garlic.