Udon Noodle Salad

Vegetarian
Gluten Free
Dairy Free
Health score
33%
Udon Noodle Salad
45 min.
4
292kcal

Suggestions


Looking for a vibrant and satisfying dish that combines taste, nutrition, and texture? This Udon Noodle Salad is just what you need! Perfectly vegetarian, gluten-free, and dairy-free, it’s a delightful medley of colors and flavors that will tantalize your taste buds and keep you coming back for more.

Picture tender buckwheat udon noodles enveloped in a rich and savory dressing of white miso, rice wine vinegar, and sesame oil, all harmonizing with a medley of fresh veggies. We’re talking about crisp broccoli florets, crunchy snap peas, and nutty edamame, all cooked to perfection with earthy cremini and shiitake mushrooms. The addition of sautéed extra-firm tofu adds a hearty texture, making this dish not only delicious but also satisfying enough to stand alone as a main course.

This salad is incredibly versatile; enjoy it for lunch, as a side dish, or even as a light main course for dinner. In just 45 minutes, you can whip up a vibrant feast that celebrates the richness of plant-based ingredients while offering a filling, nourishing experience. With a balanced caloric breakdown featuring protein, healthy fats, and wholesome carbohydrates, this Udon Noodle Salad is a guilt-free indulgence that keeps health-conscious eaters delighted. So, roll up your sleeves and treat yourself to a bowl of colorful goodness!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cups broccoli florets 
  • tablespoon canola oil 
  • medium carrots grated
  • cups chicken broth 
  • cup crimini mushrooms sliced
  • cup edamame frozen shelled thawed rinsed
  • 0.5 pound tofu drained well
  • clove garlic chopped
  • tablespoons miso white (found at health food stores)
  • tablespoon rice vinegar (or apple cider)
  • 0.3 teaspoon salt 
  •  spring onion sliced in 2-inch segents
  • teaspoons sesame oil 
  • cup mushroom caps sliced
  • 0.5 pound sugar snap peas 
  • ounces buckwheat udon noodles cooked drained

Equipment

  • bowl
  • frying pan
  • blender
  • wok
  • cutting board

Directions

  1. Combine all dressing ingredients with 1/4 cup water in a blender; set aside. Coat a large skillet or wok with cooking spray; heat over high heat and add 1 1/2 teaspoons oil. When oil is hot, cook tofu and scallions 1 minute, then turn tofu once; cook 1 to 2 minutes more.
  2. Transfer tofu to a cutting board, cut into 1/2-inch cubes and place in a bowl with scallions.
  3. Add remaining 1 1/2 teaspoons oil to skillet. Stir in broccoli, edamame and mushrooms. Reduce heat to medium; cook, stirring often, 3 to 4 minutes.
  4. Add broth. Cover and cook until vegetables are tender, 3 to 4 minutes.
  5. Remove from heat and stir in peas, salt and pepper.
  6. Add noodles and vegetable mixture to tofu mixture. Toss with dressing to coat.
  7. Self

Nutrition Facts

Calories292kcal
Protein22.51%
Fat32.14%
Carbs45.35%

Properties

Glycemic Index
82.71
Glycemic Load
3.28
Inflammation Score
-10
Nutrition Score
27.363478305547%

Flavonoids

Luteolin
0.38mg
Kaempferol
3.77mg
Myricetin
0.05mg
Quercetin
2.81mg

Nutrients percent of daily need

Calories:291.99kcal
14.6%
Fat:10.98g
16.9%
Saturated Fat:1.09g
6.82%
Carbohydrates:34.87g
11.62%
Net Carbohydrates:25.96g
9.44%
Sugar:8.42g
9.36%
Cholesterol:2.35mg
0.78%
Sodium:938.98mg
40.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.31g
34.62%
Vitamin C:78mg
94.54%
Vitamin K:93.99µg
89.51%
Vitamin A:3577.58IU
71.55%
Manganese:0.82mg
40.85%
Fiber:8.91g
35.62%
Vitamin B2:0.44mg
25.89%
Iron:4.49mg
24.96%
Potassium:852.17mg
24.35%
Vitamin B3:4.59mg
22.96%
Vitamin B6:0.45mg
22.71%
Phosphorus:214.15mg
21.41%
Folate:84.5µg
21.12%
Vitamin B5:2.1mg
21.03%
Copper:0.39mg
19.73%
Magnesium:74.93mg
18.73%
Calcium:180.94mg
18.09%
Selenium:11.97µg
17.1%
Vitamin B1:0.22mg
14.46%
Zinc:1.86mg
12.4%
Vitamin E:1.49mg
9.91%
Vitamin D:0.24µg
1.63%
Source:Epicurious