Easy Satay Noodle Salad

This is not your traditional salad. Get ready to experience the ultimate fusion of flavours with my Vegan Satay Noodle Salad. Made with a delectable blend of soy sauce, sesame oil, maple syrup, ground ginger, lime, sriracha, and fresh coriander, this salad packs a punch of bold and delicious taste that you won’t be able to resist.

Topped with vibrant raw carrot, refreshing cucumber, and crunchy red cabbage, and finished off with toasted peanuts, this salad is not only packed with flavour, but also with essential nutrients to keep you feeling energised. Whether you’re looking for a quick and easy lunch or a satisfying dinner, this Satay Noodle Salad is the perfect choice.

What Cuisine is Satay Noodles?

Satay noodles are a delicious fusion of Thai and Indonesian flavours that have become popular in many Southeast Asian countries. Satay, which originated in Indonesia, is a dish that typically consists of marinated meat that is grilled and served with a peanut sauce. Satay is commonly found in Indonesia, Malaysia, and Thailand, where it is a really popular street food.

My Vegan Satay Noodle Salad is a fusion of this classic dish with the addition of noodles. The noodles used in this Satay Noodle Salad are typically rice noodles, which have a mild flavour and a light, springy texture. They are the perfect complement to the bold and flavourful peanut sauce that is characteristic of satay dishes.

Satay noodles are a great example of how different culinary traditions can come together to create a truly delicious and satisfying dish. Whether you’re a fan of Southeast Asian cuisine or just looking to try something new, satay noodles are definitely worth a try!

Why is Satay Healthy?

This Satay Noodle Salad is a really healthy dish due to the nutrient-rich ingredients that are used in the recipe. For instance, the raw carrot, cucumber, and red cabbage are excellent sources of fibre, vitamins, and minerals that are essential for optimal health. Additionally, the sesame oil used in satay is high in healthy monounsaturated and polyunsaturated fats, which can help to reduce cholesterol levels in the body.

Another key ingredient in this Satay Noodle Salad is the soy sauce, which is a good source of protein and contains essential amino acids that the body needs to function properly. Furthermore, ginger is known for its anti-inflammatory properties and can help to soothe digestive issues.

The homemade peanut sauce in this recipe is also a healthy addition to the dish. Peanuts are a great source of protein, fibre, and healthy fats, and the sauce is made with natural sweeteners like maple syrup instead of processed sugars.

How To Make Satay Noodle Salad

If you’re going to make this satay noodle salad, you’ll need the following ingredients:

Peanut Dressing:

1. Soy Sauce: A fermented soy-based condiment that’s rich in umami, it provides a savory and salty base to the dressing, enhancing its overall flavor profile.
   
2. Smooth Peanut Butter: A creamy spread made from ground roasted peanuts. Its natural oils contribute to the dressing’s velvety texture, while the deep, roasted peanut flavor adds a nutty richness.
   
3. Garlic: A pungent and aromatic bulb, minced garlic infuses the dressing with a bold, savory, and slightly spicy note, enhancing the complexity of flavors.
   
4. Sesame Oil: Extracted from sesame seeds, this oil offers a distinct nutty aroma and flavor that complements the peanut butter, creating a deep, savory undertone.
   
5. Maple Syrup: A natural sweetener derived from maple tree sap, it balances the savory and spicy components in the dressing, imparting a gentle sweetness that harmonizes the flavors.
   
6. Sriracha: A popular hot sauce made from chili peppers, garlic, vinegar, and other ingredients. It brings a controlled level of heat and a tangy kick to the dressing.
   
7. Ground Ginger or Fresh Grated Ginger: Ground ginger offers warmth and earthiness, while fresh grated ginger introduces a zesty, slightly citrusy note that enhances the dressing’s overall vibrancy.
   
8. Lime Juice: The juice of a lime provides a tangy, citrusy brightness that cuts through the richness of the other ingredients, adding a refreshing dimension to the dressing.

Salad:

1. Rice Noodles: Thin strands made from rice flour. They absorb the flavors of the dressing and other ingredients, providing a soft yet slightly chewy texture that contrasts with the crispness of the vegetables.
   
2. Spring Onions: Also known as scallions, they offer a mild onion flavor and a pleasant crunch, contributing a fresh and crisp element to the salad.
   
3. Carrot: Ribboned carrots bring both color and a touch of natural sweetness to the dish. Their slightly firm texture adds a pleasant crunch alongside the other vegetables.
   
4. Cucumber: Ribboned cucumber adds a cooling and hydrating aspect to the salad. Its mild, crisp nature balances the stronger flavors in the dressing.
   
5. Red Cabbage: Thinly sliced red cabbage not only provides a striking purple color but also offers a slightly peppery taste and a satisfying crunch that adds variety to the salad’s texture.
   
6. Coriander: Also known as cilantro, it contributes a fresh and vibrant herbal flavor with citrus undertones, enhancing the overall complexity of tastes in the salad.
   
7. Bell Pepper: Thinly sliced bell peppers introduce a sweet and slightly tangy flavor, along with their signature crunch, adding to the salad’s visual appeal and texture.
   
8. Toasted Peanuts: Chopped and toasted peanuts provide a delightful crunch and a deep, nutty flavor that aligns with the peanut-based dressing, creating a harmonious nuttiness throughout the salad.

Which Peanut Butter Did You Use?

I love Pip&Nut. I always use their products. But any peanut butter will do!

Is Raw Veg Healthy?

Yes, raw vegetables can be very healthy! Raw vegetables contain a variety of essential vitamins, minerals, and nutrients that are important for maintaining good health. Raw vegetables and cooked vegetables can both be healthy choices, but there are some differences between the two.

Raw vegetables are generally considered to be ‘healthier’ than cooked vegetables because they contain higher levels of some nutrients. Cooking vegetables can cause some nutrients, such as vitamin C and certain B vitamins, to break down and become less available. Raw vegetables also retain more of their natural enzymes, which can help with digestion and nutrient absorption.

Additionally, raw vegetables are a good source of dietary fibre, which can help to promote good digestion and prevent constipation.

On the other hand, cooking vegetables can make some nutrients, such as lycopene and beta-carotene, more available and easier for the body to absorb. Cooking can also help to break down some of the tough fibres in vegetables, making them easier to digest. Cooking can also kill harmful bacteria that may be present on the surface of raw vegetables.

Overall, both raw and cooked vegetables can be part of a healthy diet. It’s a good idea to eat a variety of both raw and cooked vegetables to ensure that you are getting a good balance of essential nutrients.

Don’t Fancy Cooking? Or After a Cooler Salad?

If you’re after something a little cooler on a hot day, why not try this Potato Salad with a Vegan Mustard Dressing – it’s so good! Or perhaps you might be interested in my Cannellini Bean Salad?

What Can I Use Instead of Peanuts in Satay Sauce?

If you are looking for an alternative to peanuts in a satay sauce, there are a few options you could consider depending on your dietary needs and preferences (this is NOT medical advice)

Almond Butter: Almond butter is a great alternative to peanut butter and can be used to make a delicious satay sauce. It has a similar creamy texture and a mild, nutty flavour that works well with the other ingredients in the sauce.

Sunflower Seed Butter: Sunflower seed butter is another option if you have a peanut allergy or are avoiding peanuts. It has a creamy texture and a mild flavour that can be seasoned with the same spices as a traditional satay sauce.

Cashews: Cashews can be used to make a creamy sauce that works well as a substitute for peanut sauce. You can blend soaked cashews with water and spices to make a smooth and creamy sauce that can be used as a dip or drizzled over grilled meats or vegetables.

Tahini: Tahini is a paste made from sesame seeds that can be used as a substitute for peanut butter in a satay sauce. It has a slightly bitter flavor and a thick texture that can be thinned out with water or coconut milk to create a creamy sauce.