Need a plant-based dish for dinner tonight?

Trying to eat more plant-based meals?  Wondering what to make for your vegetarian dinner guests? How about one of our favorite dishes, Sesame Noodles?sesameNoodles_DSC_0931_300dpi_400 px tall

Slice the snow peas and whisk the sauce ingredients together while the pasta is cooking, and this delicious-every-time dish that serves four people will be on the table in under 30 minutes.

Ingredients:

  • 4 oz. whole wheat spaghetti
  • 4 cups bean sprouts
  • 2 cups thinly sliced snow peas
  • 2 Tbs. toasted sesame oil
  • ¼ cup unsalted peanut butter
  • 2 Tbs. reduced-sodium soy sauce
  • 1 Tbs. rice or cider vinegar
  • 1 tsp. brown sugar
  • 1 scallion, minced
  • 1 Tbs. finely minced ginger
  • 1 clove garlic, finely minced
  • 2 tsp. Asian chili sauce
  • 1 cup grated carrot

Directions:

1. Cook the spaghetti according to the package instructions.

2. Just before the pasta is done, add the bean sprouts and snow peas to the pot. Cook for 30 seconds, then drain everything well.

3. Return the pasta, sprouts, and snow peas to the pot and toss with the sesame oil.

4. In a large bowl, whisk the peanut butter, soy sauce, vinegar, sugar, scallion, ginger, garlic, and chili sauce with 2 Tbs. of water.

5. Toss the peanut butter mixture with the spaghetti, sprouts, snow peas, and carrot.

Nutrition Information:warmSesameNoodles_DSC_0801_300dpi 400 px tall

Per serving (1 ½ cups):

  • Calories: 320
  • Total Fat: 16 g
  • Saturated Fat: 2.5 g
  • Carbs: 38 g
  • Fiber: 8 g
  • Protein: 13 g
  • Sodium: 370 mg

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Nutrition Action’s new Veggie Nice gives you more than a month’s worth of meatless main dishes. Try the Yellow Split Pea & Spinach Stew. Or the Pepper, Onion, & Sweet Potato Frittata. All are from the kitchen of Kate Sherwood, our Healthy Cook. That means they’re good for you… and their flavor will knock your socks off.

 

6 Replies to “Need a plant-based dish for dinner tonight?”

  1. Can you use gluten free noodles for this recipe? Where does all the sodium come from? It seems to be very high in sodium.

    1. From Kate Sherwood, our Healthy Cook: Yes, you an use gluten-free noodles, but bear in mind that the gluten-free noodles may be made from a refined starch, so they won’t have as much fiber and are likely to be lower in protein. The sodium comes primarily from the soy sauce and a bit from the Asian chili sauce.

  2. Not enough protein by any means for a dinner meal and too many carbs. Skip the brown sugar, use zucchini noodles and add some more protein and it would be a much better meal.

    1. From Kate Sherwood, our Healthy Cook: Swapping zucchini for the whole wheat spaghetti would reduce the carbs but also the protein. If you want more protein, you could add tofu or edamame. Carbs from healthy sources like whole grains, fruits and vegetables are good choices. The 1 tsp. of brown sugar adds 2 grams of refined carbs per serving and can be left out. We liked the way this small amount of sugar enhanced the flavor.

    1. From Kate Sherwood, our Healthy Cook: 4 oz. of whole wheat spaghetti is correct. The bean sprouts, snow peas, and carrots are included to increase the volume of the dish. This lowers its caloric density (calories/gram).

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