Looking for a refreshing twist on your usual salad routine? This Noodles Salad is a delightful fusion of Asian flavours and fresh ingredients, making it a perfect choice for those seeking a healthy salad option. Packed with protein, crunchy vegetables, and a tangy dressing, it’s both satisfying and nutritious.
Ingredients
Boiled noodles: ½ cup
Crushed garlic: 1 teaspoon
Sugar: 1 tablespoon
Vinegar: 2 tablespoons
Soy sauce: 1 tablespoon
Hoisin sauce: 1 tablespoon
Sambal oelek: 1 tablespoon
Salt: ½ teaspoon
Green chillies: 2, finely chopped
Carrot: 1, julienned
Roasted or fried peanuts: ½ cup
Capsicum (bell pepper): 1, thinly sliced
Sweet corn: ½ cup
Oil: 2 tablespoons (preferably sesame or olive oil)
Chopped coriander leaves: 2 tablespoons
Mint leaves: 2 tablespoons
Chicken boneless breast: 1, cut into strips
Crushed black pepper: ½ teaspoon
Culinary Process
Prepare the Chicken:
In a pan, heat 1 tablespoon of oil over medium heat. Add the crushed garlic and sauté until fragrant. Introduce the chicken strips, cooking until they’re tender and lightly browned. Season with crushed black pepper and a pinch of salt.
Create the Dressing:
In a bowl, combine sugar, vinegar, soy sauce, hoisin sauce, and sambal oelek. Mix well until the sugar dissolves completely, forming a balanced sweet and spicy dressing.
Assemble the Salad:
In a large mixing bowl, combine the boiled noodles, cooked chicken, julienned carrot, sliced capsicum, sweet corn, chopped green chillies, roasted peanuts, chopped coriander, and mint leaves.
Dress the Salad:
Pour the prepared dressing over the salad mixture. Toss everything together gently to ensure even coating.
Final Touch:
Drizzle the remaining 1 tablespoon of oil over the salad for added richness. Serve immediately or chill for 15-20 minutes for enhanced flavour infusion.
🧮 Nutritional Information (Per Serving)
Calories: 420 kcal
Protein: 28g
Carbohydrates: 35g
Sugars: 8g
Fat: 20g
Saturated Fat: 3g
Fibre: 5g
Sodium: 600mg
🌿 Health Benefits
This healthy salad is not only delicious but also offers numerous health benefits:
Protein-Rich: The chicken provides lean protein, essential for muscle repair and overall body function.
Heart-Healthy Fats: Peanuts and sesame oil contribute beneficial monounsaturated fats, promoting heart health.
Vitamins and Minerals: Fresh vegetables like carrots, capsicum, and sweet corn are rich in vitamins A and C, potassium, and dietary fibre.
Digestive Health: The inclusion of mint and coriander aids in digestion and adds a refreshing flavour profile.
Ingredient Availability in the UK
All the ingredients listed are readily available in UK supermarkets such as Tesco, Sainsbury’s, Asda, and Morrisons. For specialty items like sambal oelek and hoisin sauce, check the international foods aisle or visit local Asian grocery stores. Alternatively, these can be purchased online through retailers like Amazon UK or Ocado.
Serving Suggestions
Main Course Delight
This healthy salad is hearty enough to be enjoyed as a stand alone meal. The balanced combination of protein-packed chicken, fibre-rich vegetables, and flavourful noodles makes it a complete dish perfect for a light yet satisfying lunch or dinner. It’s ideal for those following a balanced diet or anyone looking for a flavourful way to stay full without feeling heavy.
Side Dish Enhancement
Elevate your dinner table by pairing this noodles salad with grilled meat, fish, or tofu. The freshness of the salad complements smoky and savoury mains beautifully, adding colour and texture to your plate. For vegetarians, grilled paneer or marinated tofu makes an excellent companion that keeps the dish within the healthy salad category.
Picnic and Potluck Favourite
This salad travels well and holds up brilliantly when chilled, making it perfect for outdoor dining. Simply pack it in airtight containers and enjoy a refreshing and nourishing dish at picnics, barbecues, or potlucks. Its vibrant presentation and bold flavours are sure to impress guests and become a conversation starter at any gathering.
Customisation Tips
Vegetarian Version: Omit the chicken and add tofu or tempeh for a plant-based protein source.
Spice Level: Adjust the amount of sambal oelek and green chillies to suit your heat preference.
Noodle Alternatives: Use whole wheat noodles or rice noodles for a different texture and nutritional profile.
Nut-Free Option: Replace peanuts with roasted chickpeas or sunflower seeds for a crunchy texture without nuts.
📝 Final Thoughts
This Noodles Salad is a versatile and flavourful dish that embodies the essence of a healthy salad. Its combination of textures, flavours, and nutritional benefits makes it a standout choice for anyone looking to enjoy a meal that’s both satisfying and good for you. Whether you’re meal prepping for the week or seeking a quick dinner solution, this salad is sure to become a staple in your culinary repertoire.
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