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Chilled Peanut-Noodle Salad with Avocado, Cucumber, and Sesame Seeds

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Chilled Peanut-Noodle Salad with Avocado, Cucumber, and Sesame Seeds

When the main ingredients in a recipe are pantry staples like lower sodium peanut butter and whole-grain spaghetti, you can whip up this Asian recipe at a moment’s notice.

Nutrition Facts

Chilled Peanut-Noodle Salad with Avocado, Cucumber, and Sesame Seeds

CaloriesCalories

348 Per Serving

ProteinProtein

13g Per Serving

FiberFiber

9g Per Serving
×
Calories 348
Total Fat 16.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.5 g
Monounsaturated Fat 7.5 g
Cholesterol 0 mg
Sodium 144 mg
Total Carbohydrate 41 g
Dietary Fiber 9 g
Sugars 5 g
Protein 13 g

Dietary Exchanges
2 1/2 starch, 1 vegetable, 1 lean meat, 2 fat

Ingredients

Servings  8   Serving Size   1 1/4 C

  • 12 ounces dried, whole-grain spaghetti
  • 1 cup frozen, shelled edamame (green soybeans) (thawed)
  • 1/2 cup creamy, low-sodium peanut butter
  • 2 tablespoons toasted sesame oil
  • 2 tablespoons soy sauce (lowest sodium available)
  • 1 minced, peeled
  • 1/2 teaspoon garlic powder
  • 1 medium avocado (halved, pitted, diced)
  • 1 cup shredded carrots
  • 1/2 medium English, or hothouse, cucumber, diced
  • 2 tablespoons toasted sesame seeds

Directions

Tip: Click on step to mark as complete.

  1. Prepare the pasta using the package directions, omitting the salt. During the last minute of cooking, stir in the edamame. Reserve 1/4 cup pasta cooking water. Transfer the pasta mixture to a colander. Run under cold water to stop the cooking process. Drain well. Transfer to a large serving bowl.
  2. In a small bowl, using a fork, whisk together the peanut butter, sesame oil, soy sauce, gingerroot, and garlic powder. Whisk in the reserved pasta water until combined.
  3. Pour the sauce over the pasta. Stir together using tongs.
  4. In a small bowl, gently stir together the avocado, carrots, and cucumber.
  5. Sprinkle the sesame seeds over the pasta. Top with the avocado mixture.

Cooking Tip: For a different flavor, substitute other nut or seed butters, such as sunflower seed butter or almond butter, for the peanut butter.

Keep it Healthy: When making pasta, try adding vegetables to the boiling water during the last few minutes of cooking time. It’s a quick way to bulk up a pasta meal with more veggies.

Tip: Make it Kid-Friendly: Kids can measure and stir together the ingredients for the peanut butter sauce. They can also stir it into the noodles and sprinkle the sesame seeds over the noodles.

Tip: Lightly spray the 1/2-cup measuring cup before adding the peanut butter. The cooking spray will help the peanut butter slide easily out of the cup.

 

When the main ingredients in a recipe are pantry staples like lower sodium peanut butter and whole-grain spaghetti, you can whip up this Asian recipe at a moment’s notice.

Nutrition Facts

Chilled Peanut-Noodle Salad with Avocado, Cucumber, and Sesame Seeds

CaloriesCalories

348 Per Serving

ProteinProtein

13g Per Serving

FiberFiber

9g Per Serving
×
Calories 348
Total Fat 16.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.5 g
Monounsaturated Fat 7.5 g
Cholesterol 0 mg
Sodium 144 mg
Total Carbohydrate 41 g
Dietary Fiber 9 g
Sugars 5 g
Protein 13 g

Dietary Exchanges
2 1/2 starch, 1 vegetable, 1 lean meat, 2 fat

Ingredients

Servings  8   Serving Size   1 1/4 C

  • 12 ounces dried, whole-grain spaghetti
  • 1 cup frozen, shelled edamame (green soybeans) (thawed)
  • 1/2 cup creamy, low-sodium peanut butter
  • 2 tablespoons toasted sesame oil
  • 2 tablespoons soy sauce (lowest sodium available)
  • 1 minced, peeled
  • 1/2 teaspoon garlic powder
  • 1 medium avocado (halved, pitted, diced)
  • 1 cup shredded carrots
  • 1/2 medium English, or hothouse, cucumber, diced
  • 2 tablespoons toasted sesame seeds

Directions

Tip: Click on step to mark as complete.

  1. Prepare the pasta using the package directions, omitting the salt. During the last minute of cooking, stir in the edamame. Reserve 1/4 cup pasta cooking water. Transfer the pasta mixture to a colander. Run under cold water to stop the cooking process. Drain well. Transfer to a large serving bowl.
  2. In a small bowl, using a fork, whisk together the peanut butter, sesame oil, soy sauce, gingerroot, and garlic powder. Whisk in the reserved pasta water until combined.
  3. Pour the sauce over the pasta. Stir together using tongs.
  4. In a small bowl, gently stir together the avocado, carrots, and cucumber.
  5. Sprinkle the sesame seeds over the pasta. Top with the avocado mixture.

Cooking Tip: For a different flavor, substitute other nut or seed butters, such as sunflower seed butter or almond butter, for the peanut butter.

Keep it Healthy: When making pasta, try adding vegetables to the boiling water during the last few minutes of cooking time. It’s a quick way to bulk up a pasta meal with more veggies.

Tip: Make it Kid-Friendly: Kids can measure and stir together the ingredients for the peanut butter sauce. They can also stir it into the noodles and sprinkle the sesame seeds over the noodles.

Tip: Lightly spray the 1/2-cup measuring cup before adding the peanut butter. The cooking spray will help the peanut butter slide easily out of the cup.