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Dr. Ann’s Asian noodle salad recipe is a healthy choice for summer

Most everyone loves noodles – they’re such a comfort food. Thankfully there are lots of healthy choices available nowadays.

One of the most improved areas in the grocery store, health-wise, is the pasta aisle. Remember, traditional pasta is made from white flour, which you know is a “Great White Hazard” and not good for you!

The healthy pastas in contrast are made from whole grains and/or beans. The benefits of choosing healthy pastas are that you are getting more fiber and plant-based protein, both fantastic for weight control, in contrast to traditional white pasta, which is low in fiber and protein.

Thanks to their robust dose of fiber, healthy pastas are great for a healthy gut microbiome. And because they are less processed, they also typically have more vitamins and minerals.

Bottom line: Healthy noodles are a no-brainer

Given their taste, texture and health value, it’s a no-brainer to choose the healthy pastas.

Choose ones you enjoy. I encourage you to experiment and taste test yourself. Just remember, the healthiest ones are those with the most fiber and protein.

Although palates can of course vary from one person to another, my palate loves Explore Cuisine bean-based pastas. Several shapes and bean varieties are offered.

I also love and highly recommend soba noodles. Soba noodles are a classic in Asian cuisine and are made from buckwheat – a-great-for-you, gluten-free whole grain. Soba noodles have become a personal favorite, and I’m featuring them in the scrumptious one-dish meal I’m going to show you how to make today.

Lucie’s Healthy Asian Noodle Salad with Peanut Sauce

This is a wonderful summer salad that uses various raw crunchy vegetables tossed in a delicious peanut sauce. It’s a tasty leftover for lunch. You can replace the peanut butter for almond or cashew butter if there are any allergies in your family.

The sauce is delicious as a dip for veggies or a condiment for grilled chicken or tofu, or drizzled on top of rice bowls. Double the recipe for more uses later in the week.

For the peanut sauce:

  • 1 ½ tablespoons roughly chopped fresh ginger root
  • 1 large clove garlic, peeled
  • ¼ cup peanut butter or nut butter of choice
  • 1 orange, juiced
  • 1 lime, juiced
  • 2 tablespoons soy sauce or coconut aminos
  • 2 tablespoons honey or maple syrup (sugar is fine in a pinch)
  • 3 tablespoons sesame
  • 2 tablespoons water
  • Salt to taste
  • Splash of hot sauce, optional

For the salad:

  • 8 ounces dry pasta noodles (bean noodles, brown rice or soba are all great choices)
  • 1 red bell pepper, cut into strips
  • 2 large carrots, shredded
  • 2 cups thinly sliced purple or napa cabbage
  • 2 green onions, with the white and green parts chopped
  • 1/3 cup chopped cilantro
  • 1/3 cup toasted peanuts
  • Salt and pepper to taste


In a small blender or food processor, combine all of the ingredients for the sauce. Blend until smooth. Taste for seasoning; add salt if necessary.

Cook the noodles according to package instructions and let them cool. Meanwhile, chop the vegetables.

Once the noodles are cool, toss them with the vegetables and peanut sauce in a large bowl. Serve with peanuts and cilantro sprinkled on top.


  • Add 2 cups cooked shelled edamame, and 1 cup cubed tempeh or tofu for a protein boost
  • Other vegetables that go well in this dish are raw chopped sugar snap peas, sweet corn (fresh or canned), diced cucumber, lightly steamed broccoli and sliced radishes.

This dish also works well in the wintertime. However, I like to cook the vegetables and serve the dish warm. Instead of tossing in raw veggies, try sautéing them first in 2 tablespoons of olive or sesame oil. Then mix with warm noodles and drizzle on the sauce.

Dr. Ann Kulze is founder and CEO of Just Wellness and has a knack for breaking down the science of healthy eating and living into simple and easily digestible messages. She has been featured on “Dr. Oz,” “Oprah and Friends,” WebMD and U.S. News & World Report. Alabama NewsCenter is publishing advice from Dr. Ann.