| Prep Time ⇒ | 15 mins |
| Cook Time ⇒ | 5 mins |
| Protein ⇒ | 7g |
| Fat ⇒ | 17g |
| Carbs ⇒ | 41g |
Sesame Noodle Salad
This vibrant sesame noodle salad is a delightful creation inspired by a recipe from a friend who once frequented the now-closed Larry’s Markets in Seattle. I’ve made a few tweaks to enhance the flavors, and it has become a favorite at every picnic I attend! For a heartier option, feel free to add diced chicken.
Ingredients :
- 1 (16 ounce) package angel hair pasta
- ½ cup sesame oil
- ½ cup soy sauce
- ¼ cup balsamic vinegar
- 1 tablespoon hot chili oil
- ¼ cup white sugar
- 1 teaspoon sesame seeds (or more if desired)
- 1 green onion, chopped
- 1 red bell pepper, diced
Directions :
Step 1: Fill a large pot with lightly salted water and bring it to a rolling boil over high heat.
Step 2: Once the water is boiling, add the angel hair pasta and return to a boil. Cook the pasta uncovered, stirring occasionally, until it’s al dente, about 4 to 5 minutes. Drain well in a colander set in the sink.
Step 3: In a large bowl, whisk together the sesame oil, soy sauce, balsamic vinegar, chili oil, and sugar until well combined.
Step 4: Toss the drained pasta in the dressing, then sprinkle with sesame seeds, chopped green onion, and diced bell pepper. Serve warm, or cover and refrigerate for a refreshing cold salad.
Health Benefits of Ingredients :
Sesame Noodle Salad is not only a delicious dish, but it also offers a variety of health benefits thanks to its nutrient-rich ingredients. Let’s dive into the key components of this vibrant salad and explore the health advantages they bring to the table.
Sesame Seeds: One of the star ingredients in this salad is sesame seeds, which are tiny but mighty in terms of nutrition. Rich in healthy fats, particularly polyunsaturated fats, they help support heart health. These seeds are also packed with essential minerals like calcium, magnesium, and iron. Calcium is crucial for maintaining strong bones and teeth, while magnesium plays a vital role in numerous biochemical reactions in the body, including muscle function and nerve transmission. To learn more about the extensive health benefits of sesame seeds, check out this Wikipedia page.
Noodles: The type of noodles you choose can greatly influence the overall health profile of your salad. Whole grain noodles, for instance, provide more fiber than their refined counterparts, which can aid in digestion and help maintain a healthy weight by keeping you feeling full longer. Fiber also supports heart health by helping to lower cholesterol levels. If you opt for soba noodles made from buckwheat, you’ll get the added benefit of antioxidants and a good amount of protein, making the dish more satisfying and nutritious.
Vegetables: Fresh vegetables add not only vibrant colors and textures but also a wealth of vitamins and minerals. Ingredients like bell peppers, cucumbers, and carrots are low in calories but high in nutrients. Bell peppers, for example, are rich in vitamins A and C, both of which are powerful antioxidants that help support the immune system and promote healthy skin. Cucumbers are hydrating and low in calories, making them an excellent choice for weight management. Carrots are an excellent source of beta-carotene, which the body converts into vitamin A, essential for eye health.
Soy Sauce: Soy sauce, a common ingredient in Asian cuisine, can enhance the umami flavor of the salad. While traditional soy sauce can be high in sodium, you can opt for low-sodium versions to reduce your salt intake. Additionally, soy sauce contains fermented soy products, which provide beneficial probiotics that support gut health. This can aid in digestion and improve overall gut function.
Peanut Butter or Tahini: If you add peanut butter or tahini to your dressing, you’ll boost the dish’s nutritional value significantly. Both of these ingredients are excellent sources of healthy fats and protein. Peanut butter, in particular, contains heart-healthy monounsaturated fats and can help manage cholesterol levels. Tahini, made from ground sesame seeds, is rich in calcium, which is vital for bone health. Additionally, tahini is known for its high antioxidant content, which helps combat oxidative stress in the body.
Ginger and Garlic: These two powerhouse ingredients not only add flavor but also provide health benefits. Ginger is well-known for its anti-inflammatory properties, which can help alleviate symptoms of arthritis and reduce muscle soreness. It also aids digestion and can help settle an upset stomach. Garlic, on the other hand, is celebrated for its immune-boosting properties and has been linked to lower blood pressure and cholesterol levels. Both ginger and garlic can enhance the overall health benefits of your Sesame Noodle Salad.
Chili Flakes: If you enjoy a little heat, consider adding chili flakes. They contain capsaicin, which can boost metabolism and support weight loss efforts. Capsaicin is also known for its anti-inflammatory properties and can help alleviate pain in certain conditions.
In conclusion, Sesame Noodle Salad is a flavorful dish packed with numerous health benefits. By combining nutritious ingredients, you create a meal that not only delights the palate but also nourishes the body. For more delicious recipes and healthy meal ideas, explore hearty-recipes.com. Enjoy your culinary adventure and the health benefits that come with it!