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Asian Buckwheat Noodle Salad

The rainbow of colours in this salad is both attractive and indicative of a diverse array of nutrients.  Inordinately high in antioxidant vitamins A and C, it’s also high in calcium and iron.  One thing to note: although buckwheat itself is gluten-free, most buckwheat noodles sold in North America contain wheat – so they’re not a gluten-free choice.  Make sure to read the label carefully if you have a sensitivity.

Ingredients:

Salad Ingredients:
Buckwheat noodles2 bundles2 bundles
Baby bok choy, finely sliced3 each3 each
Snow peas¼ cup60 mL
Sugar snap peas¼ cup60 mL
Carrots, grated¼ cup60 mL
Red peppers, julienned¼ cup60 mL
Radishes, finely sliced⅛ cup30 mL
Sesame seeds⅛ cup30 mL
Dressing Ingredients:
Rice vinegar⅜ cup90 mL
Maple syrup or honey1 Tbsp15 mL
Soy sauce⅛ cup30 mL
Lime juice¼ cup60 mL
Sesame oil⅛ cup30 mL
Canola oil¼ cup60 mL

Directions:

  1. Cook noodles until al dente, about 7 minutes.  Drain, and rinse with cold water.  Transfer to large bowl.
  2. Cut all vegetables as specified, and add to noodles.  Toss to combine.
  3. In a small bowl, whisk dressing ingredients together.  Pour over noodle mixture, and toss until evenly distributed.
  4. Garnish with sesame seeds.
  5. Serve!

Makes 3 servings (304 g /serving).  1 serving = approx. 1 cup

Adapted From: The London Training Centre

Prepared By: Jennifer Broxterman, Registered Dietitian & Lisa Doerr, BScH Foods & Nutrition student
Website: www.nutritionrx.ca

Download a printable PDF of the recipe here: Asian Buckwheat Noodle Salad

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