Chopstick Noodle Salad

Gluten Free
Dairy Free
Very Healthy
Health score
72%
Chopstick Noodle Salad
45 min.
6
334kcal

Suggestions

Looking for a delicious and nutritious meal that's easy on the waistline? Look no further than this Chopstick Noodle Salad! With a health score of 72, this gluten-free, dairy-free dish is not only very healthy but also packed with flavor. It's perfect as a side dish, lunch, main course, or main dish, and can serve up to six people.

In just 45 minutes, you'll be savoring this tasty creation that boasts a modest 334 calories per serving. The star of the show is the soba (buckwheat) noodles, complemented by a symphony of vegetables like broccoli, carrots, cauliflower, and yellow squash. The dressing is a delightful blend of dark sesame oil, fish sauce, garlic, and green onions, with a hint of low-sodium soy sauce for depth.

Ready to get cooking? Gather your ingredients and equipment, and let's get started! This Chopstick Noodle Salad is sure to become a staple in your culinary repertoire, offering a satisfying and healthy meal that's as delightful for the body as it is for the palate.

Ingredients

  • cup broccoli florets 
  • cup carrots ()
  • cup cauliflower florets 
  • tablespoons sesame oil dark
  • tablespoon fish sauce 
  •  garlic clove minced
  • 0.7 cup spring onion sliced
  • 0.3 cup soy sauce low-sodium
  • 16 ounce bulgar wheat uncooked (buckwheat noodles)
  • 0.3 cup water 
  • cups water 
  • cup to 3 sized squashes yellow halved lengthwise thinly sliced

Equipment

  • bowl
  • sauce pan
  • colander

Directions

  1. Cook the noodles according to package directions, omitting salt and fat.
  2. Combine onions and next 5 ingredients (through garlic) in a small bowl.
  3. Bring 8 cups water to a boil in a large saucepan.
  4. Add cauliflower, carrot, and broccoli; cook 2 minutes.
  5. Add squash, and cook 1 minute.
  6. Drain vegetables in a colander.
  7. Combine noodles, onion mixture, and vegetables in a large bowl; toss to coat.

Nutrition Facts

Calories334kcal
Protein14%
Fat18.75%
Carbs67.25%

Properties

Glycemic Index
42.81
Glycemic Load
25.61
Inflammation Score
-10
Nutrition Score
24.169565096498%

Flavonoids

Luteolin
0.16mg
Kaempferol
1.45mg
Myricetin
0.03mg
Quercetin
13.46mg

Nutrients percent of daily need

Calories:333.79kcal
16.69%
Fat:7.48g
11.51%
Saturated Fat:1.29g
8.03%
Carbohydrates:60.41g
20.14%
Net Carbohydrates:50.94g
18.52%
Sugar:2.43g
2.7%
Cholesterol:0mg
0%
Sodium:662.07mg
28.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.57g
25.14%
Vitamin A:3807.33IU
76.15%
Manganese:1.19mg
59.52%
Magnesium:204.39mg
51.1%
Copper:0.94mg
46.78%
Vitamin K:45.09µg
42.94%
Fiber:9.48g
37.91%
Vitamin C:28.44mg
34.47%
Phosphorus:317.78mg
31.78%
Vitamin B3:6.05mg
30.23%
Vitamin B2:0.43mg
25.02%
Potassium:643.84mg
18.4%
Vitamin B6:0.33mg
16.73%
Folate:64.6µg
16.15%
Zinc:2.2mg
14.7%
Iron:2.32mg
12.9%
Vitamin B5:1.27mg
12.69%
Selenium:7.35µg
10.5%
Vitamin B1:0.13mg
8.75%
Calcium:58.31mg
5.83%
Vitamin E:0.47mg
3.11%
Source:My Recipes