Cold Peanut Noodle Salad

Cold Peanut Noodle Salad

Recipe by Rocsi, Nutritionist specialising in Menstrual Health

Some summer days call for something fresh, substantial, and completely effortless. This cold peanut noodle salad delivers all three. Chilled soba or rice noodles loaded with colourful vegetables, fresh herbs, and protein-rich edamame, all pulled together by a creamy peanut dressing that does most of the work.

Peanut butter is rich in monounsaturated and polyunsaturated fatty acids, compounds associated with reduced cardiovascular disease risk and improved cardiometabolic markers. Edamame is one of the very few plant foods that provides all nine essential amino acids alongside meaningful amounts of fibre and isoflavones. associated with a lower risk of cardiovascular disease and improved blood lipid profiles. Together, they make this salad a genuinely complete and nourishing meal.

AquaTru-filtered water is used here to cook and cool the noodles, and to thin the peanut dressing to the right consistency. The quality of your water matters more than you might expect in a no-cook dish like this. Filtered water keeps the flavours clean and ensures nothing interferes with the freshness of the herbs and vegetables.

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  • What you need:

    For the salad:

    • 100 g cooked soba or rice noodles, cooled
    • ½ cucumber, julienned
    • 1 small carrot, julienned
    • ¼ red pepper, thinly sliced
    • ¼ cup shredded red cabbage
    • ¼ cup bean sprouts
    • 2 spring onions, sliced
    • Handful of fresh coriander
    • Handful of fresh mint
    • 50 g edamame (for protein and extra fibre)
    • 1 tbsp sesame seeds
    • 1 tbsp crushed peanuts

    For the peanut dressing:

    • 2 tbsp smooth peanut butter
    • 1 tbsp soy sauce
    • 1 tbsp rice vinegar
    • 1 tsp sesame oil
    • 1 tsp honey or maple syrup
    • 1 tsp grated ginger
    • 1 garlic clove, grated
    • Juice of ½ lime
    • 1 to 2 tbsp AquaTru-filtered water, to thin

  • How to do it:

    1. Cook your noodles according to the packet, then rinse under cold filtered water until completely cooled.
    2. Whisk together all dressing ingredients until smooth.
    3. Add the noodles, vegetables, herbs and edamame to a large bowl.
    4. Pour over the dressing and toss until everything is coated.
    5. Finish with sesame seeds, crushed peanuts and an extra squeeze of lime.
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