Nutrition and Eating

Recipe: Asian Noodle Salad

Succulent, colorful veggies are a staple in summer fare. Keep these good-for-you foods in your diet all year long with this recipe for Asian Noodle Salad. Another bonus: You save money and calories, without sacrificing taste, by opting for this homemade meal.

Prep Time: 30 minutes
Servings: 6 to 8


  • 1/2 pound whole-grain pasta
  • 1 pound sugar snap peas
  • 2 bell peppers, cored, seeded, and thinly sliced
  • 1 carrot, peeled and grated
  • 4 scallions (white & green parts), sliced diagonally
  • 1/2 cup vegetable oil (*our dietitian suggests using olive or canola oil for healthy monounsaturated fat)
  • 1/4 cup rice wine vinegar
  • 1/3 cup soy sauce (*our dietitian suggests using the reduced sodium variety)
  • 3 tablespoons dark sesame oil
  • 1 tablespoon honey
  • 2 garlic cloves, minced
  • 1 teaspoon grated ginger
  • 1/2 cup peanut butter
  • 3 tablespoons sesame seeds (if white seeds, toast them – if black, do not toast)
  • 3 tablespoons chopped fresh parsley leaves or cilantro leaves
  • 1/4 cup roasted peanuts, chopped


  • Cook the pasta per package directions in a large pot of salted water. When cooked to desired doneness, remove with tongs or slotted scoop, drain and set aside. Keep water boiling in pot.
  • Add the sugar snap peas, return to a boil, and cook for 3 to 5 minutes, until crisp and tender.
  • Before draining peas in colander, reserve one cup of starchy water from pot. Drain peas and chill briefly in an ice bath, then drain and set aside.
  • In a large bowl, whisk together vegetable oil, rice vinegar, soy sauce, sesame oil, honey, garlic, ginger and peanut butter. Add the paste, sugar snap peas and peppers (toss to coat and then plate if desired to serve).
  • Top with carrots, sesame seeds, peanuts and either parsley or cilantro.

Learn about the health benefits of this recipe in our Health Library:

Recipe courtesey of our dietitians at the TriHealth Fitness & Health Pavilion
Tags Nutrition and Eating