Home ยป Meatless Monday: Spicy Peanut Noodles with Veggies

Meatless Monday: Spicy Peanut Noodles with Veggies

It’s not often I try a new food. Not because I don’t like trying new things, but because I’ve had most foods at least once. The last new-to-me food that I tried was tempeh…and that was a success.

Soba (buckwheat) noodles, however, not the same success. While I the flavor was okay, I did not enjoy the sodium content. I researched a few other brands, and while some were lower in sodium, they were all high…higher than your average noodle, anyways.

You win some, you lose some.

With Thanksgiving just around the corner and all the rich, heavy meals of the cooler months, this meal can bring more color and nutrients to a meal that still offers plenty of comfort. I mean, noodles equal comfort…am I right?

Besides, peanut sauces are always a go. Spicy, sweet, and nutty. And simple…so simple. They can go on rices, noodles, veggies, meat – so versatile. I think this dish would be great with tofu or tempeh to keep it vegetarian, or feel free to add your favorite protein – I imagine chicken would go best.


Spicy Peanut Noodles with Veggies adapted from Pinch of Yum and Pink Parsley, originally from Food Nouveau

5 Tbsp low-sodium soy sauce
1/4 cup water
3 Tbsp natural peanut butter
2 Tbsp toasted sesame oil
1 Tbsp seasoned rice wine vinegar
1 Tbsp fresh ginger root, minced
1 Tbsp honey
2 cloves garlic, minced
1 serrano chile, seeds and ribs removed, minced
1/3 cup peanuts

1 red bell pepper, julienne
1 yellow pepper, julienne
2 carrots, shredded
1 small zucchini, thinly sliced
1 cup broccoli, finely chopped
4 green onions, diced
10.5 oz soba noodles or linguine, cooked
1/4 cup cilantro, minced
crushed red pepper flakes, to taste


For the dressing, combine all the ingredients (except peanuts) in a food processor and puree until smooth. Add the peanuts, and pulse a few times until coarsely chopped. Season with salt or crushed red pepper flakes to taste.

In a large bowl, combine all the ingredients for the salad. Pour the dressing over the top, and toss to combine.

Before serving, top with cilantro and sprinkle with additional red pepper flakes to taste. Yield: 5 servings.

Nutrition Information (per serving): 433 calories; 16.4 g. fat; 0 mg. cholesterol; 1766 mg. sodium; 58.8 g. carbohydrate; 4 g. fiber; 17.4 g. protein

Result: This was a refreshing, vegetarian meal. While Mr. Prevention opted to microwave his meal, I enjoyed this cold entree for a change. The only modification I would make is using spaghetti noodles in place of the soba due to the sodium content. Otherwise, this was a simple, healthy meal. Enjoy!


This weekend was…so nice. So relaxing. So needed. And yet, this 2 day work week seems daunting…! Have a great week!

Be well,

Share With Your Friends!


  1. November 21, 2011 / 6:26 am

    This looks delicious! As usual! I think I’m with Mr. P on this one, I think I’d like it warm. ๐Ÿ™‚

  2. November 21, 2011 / 6:29 am

    haha, I feel the same way! I get three days off in a row, yet the next two work days are just going to be soooo long, and drag on sooo much. Ugh.
    I think I had soba noodles once, but I can’t remember when, I just…remember. I had no idea they were so high in sodium! I bet you could reduce the sodium in this meal by using a PB with no added salt. I was just talking to someone about how I love peanut sauces, with peanut butter. This sounds awesome.

    • Nicole
      November 21, 2011 / 6:36 am

      The soba noodles were like 1000 mg sodium/serving! It was insane!

  3. November 21, 2011 / 7:05 am

    Happy Thanksgiving! Enjoy your week!

  4. November 21, 2011 / 7:38 am

    I always make massive batches of thai like this and freeze them. My last frozen thai chicken meal was last week. ๐Ÿ™ I was sad about it because peanut sauce is just ridiculously amazing. I suspect it’s the honey…

  5. November 21, 2011 / 9:05 am

    Wow, I never noticed the sodium content of soba! I love soba noodles. I like their unique texture… I’m thinking about making miso soup tonight with them actually. I’m going to have to check out the sodium of my brand. Peanut sauces are the best though!

  6. November 21, 2011 / 11:24 am

    You know, I avoided making peanut sauce for the longest time because I thought it would be too difficult. I must have been drunk because its the easiest thing ever, and SO good.
    This sounds delicious, but I would definitely use a different kind of noodles. Too much sodium makes me SO thirsty – and Im pretty sure it makes the inside of my cheeks puff up too.

  7. November 21, 2011 / 1:15 pm

    Why is it that when you know time off is right around the corner the few days of work draaaagggg on? I can’t wait to Thursday to have 4 days off!

    Love peanut sauce… this looks like a winner! Why do soba noodles come with a higher sodium content? I’m surprised by that.

  8. November 21, 2011 / 1:31 pm

    So glad you got a mental health weekend Nicole! Wouldn’t you know the time you will be in town is the week Tony is having hernia surgery, haven’t talked about it on my blog yet though. ๐Ÿ™

  9. November 21, 2011 / 3:15 pm

    I bought some Soba noodles knowing that they’re higher in protein and lower in calories than regular pasta, but I didn’t notice the sodium content!

  10. November 21, 2011 / 3:35 pm

    I love all the veggies packed into this! Makes for a beautiful, colorful, healthy dish. Win, win, win!

  11. November 21, 2011 / 5:13 pm

    I really love soba, but I don’t eat it often. This is such a delicious spin to classic soba.

  12. November 23, 2011 / 7:32 am

    Such a great recipe! I can’t wait to make this next week after the holidays!

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