Thai-Inspired Peanut Noodles
This savory, no-cook peanut sauce transforms a bowl of noodles and vegetables into a spectacular dish. Serve it as a side or toss in chicken or shrimp for a protein-packed meal.
If you’re looking for an easy way to add more plant-based protein to your diet, give edamame a try. Featured in this peanut noodle dish, edamame (ed-ah-mah-may) are immature, green soybeans that are harvested before they ripen. The fuzzy pod that houses the soybeans is inedible. The protein-packed, edible green beans inside have a firm, somewhat dense texture. They taste a lot like lima beans, only a bit sweeter with a slight nutty flavor.
Edamame is nutrient packed. It’s a complete source of protein, meaning it provides all nine essential amino acids. One half cup of shelled edamame supplies nine grams of protein, making it a perfect addition to vegetarian and vegan diets. These green soybeans also provide a nice dose of dietary fiber – about 10 percent of the recommended daily amount per half cup. Edamame has an impressive array of vitamins and minerals including folate, vitamin K, thiamin (vitamin B1), iron, potassium, and calcium.
In the United States, shelled and unshelled edamame can be found in bags in the freezer section of most grocery stores. I also stumbled upon them in the refrigerated produce section of Trader Joe’s. On some packaging, shelled edamame is referred to as mukimame (moo-kuh-mah-may). This is the Japanese term for green soybeans out of the pod. When in season, you might find fresh edamame at Asian markets or farmer’s markets.
Given their appealing flavor and convenience of use, edamame is a great way to introduce soy foods into your diet. Add shelled edamame to rice dishes and pilafs, grain bowls, soups, lettuce salads and pasta salads, stews, casseroles, or stir-fries. Unshelled edamame can be boiled or steamed, then lightly salted, and eaten straight out of the pod. Or the pods can be cooked in a wok with a little oil, garlic, and chili paste (or any flavorings you like) and then removed from the pod and enjoyed.
To your health,
Darlene
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THAI-INSPIRED PEANUT NOODLES
Yield: 6 servings
Serving Size: 3/4 cup
Prep: 15 minutes
Ready: 30 minutes
INGREDIENTS
1/4 cup peanut butter
3 tablespoons reduced-sodium soy sauce
2 tablespoons rice vinegar
2 tablespoons brown sugar
2 teaspoons chili garlic sauce (such as Huy Fong Vietnamese Chili Garlic Sauce)
2 teaspoons grated fresh ginger root
1 clove garlic, minced
6 ounces dry whole grain spaghetti (3 cups cooked)
1 cup frozen shelled edamame (mukimame)
1 cup julienned red bell pepper
3/4 cup thinly sliced green onion, divided
2 to 3 tablespoons minced fresh cilantro
1 tablespoon sesame seeds
1 lime, cut into wedges
DIRECTIONS
In a small bowl, whisk together peanut butter, soy sauce, vinegar, brown sugar, chili garlic sauce, ginger root, and garlic. Set aside.
In a large pot of unsalted boiling water, cook pasta according to package directions (6 ounces dry spaghetti yields 3 cups cooked). During the final 3 minutes of cooking the pasta, add the frozen edamame. Drain pasta and edamame, and transfer to a large bowl. Add red bell pepper and 1/2 cup green onion. Pour in peanut sauce and gently stir to combine.
Transfer to a serving dish and garnish top with remaining green onion, cilantro, and sesame seeds. Serve with lime wedges.
Nutrition Information per Serving
253 Calories, 8 g Total fat, 1 g Saturated fat, 0 g Trans fat, 0 mg Cholesterol, 299 mg Sodium, 35 g Total carbohydrate, 6 g Dietary fiber, 8 g Total sugars, 4 g Added sugars, 11 g Protein, 0 mcg (0%) Vitamin D, 66 mg (6%) Calcium, 2 mg (10%) Iron, 606 mg (15%) Potassium
© 2024 RECIPES MADE HEALTHY BY DARLENE ZIMMERMAN, MS, RD LLC
