“If you can’t stand the heat…” make this vegan asian noodle salad! While that is not what Harry Truman meant when he coined the phrase, it definitely takes on new meaning when looking for low fuss dishes for hot summer days. Enter this Cold Sesame Noodle Salad… While it does require some stove time, we tackle this recipe in the earlier parts of the day and pop it in the fridge for later. This allows the flavors to meld so we have it on hand for meal time or to take as a packed lunch. Consider serving it with one of the alternative versions listed for the Mediterranean Cucumber Salad. Read on to find out what noodles are best for cold dishes.

Oodles of Noodles: How to choose the right noodle for a cold vegan asian noodle salad

This recipe calls for soba or buckwheat noodles, but is versatile enough if you prefer a lower protein option like rice noodles. However, all noodles do not behave the same when chilled. Read on to learn how to prepare different types of noodles for this dish.

Soba noodles

Some soba noodles are a combination of wheat and buckwheat and some are 100% buckwheat. Options with a higher percentage of buckwheat have a nuttier flavor. Soba noodles are often used in recipes like this vegan Asian noodle salad because their texture works well with cold dishes. Follow these top two tips for great results!

1. Make sure the noodles are fully cooked! Soba noodles are not meant to be al dente.
2. To prevent them from clumping up after chilling, we recommend giving them a good rinse.

Rice noodles

Prefer a lower protein noodle? Rice noodles are a great option. When cooking rice noodles, you will often find two different sets of instructions. For this dish follow the instructions for cold dishes and rinse well after cooking to help prevent clumping. If using rice noodles we also recommend that you eat the dish the same day as you make it. Rice noodles will absorb the sauce more than soba noodles, making for a clumpier dish if left overnight in the fridge.

Gluten free noodles

Another great low protein option is gluten free spaghetti noodles made from corn. When using this type of pasta in a cold dish it is important to cook the pasta until tender and rinse well after cooking. Check out our vegan macaroni salad post for more information about gluten free pasta and how to make it work for your nutritional needs.

Not sure what type of noodle to use in this vegan asian noodle salad to support your kidney health?

We are here to help! Join our monthly class to find out how we use the power of nutrition to help preserve kidney function. If you prefer a one-to one setting, consider booking a consultation with one of our expert Renal Dietitians.

Cold Sesame Noodle Salad

Enjoy this cool and refreshing salad on a hot day or as a packed lunch. Make sure to use a brand of noodles that is low sodium or (ideally) with no sodium added.

Recipe developed by Clarissa Paimanta, RD and tested by Jennifer Krasilovsky, KidneyRD Intern 2021

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Course: Main, Salad

Cuisine: Asian, Japanese

Keyword: Low Calorie, Low Phosphorus, Low Potassium, Low Protein, Plant-Based

Diet Type: CKD, VLPD

Servings: 3

Calories: 341kcal

Author: Clarissa Paimanta, RD

Ingredients

Fresh Sesame Dressing

• ½ small onion 2 tablespoons grated
• 1 medium pear peeled and cored (½ cup grated)
• 2-3 tablespoons lemon juice
• 2 tablespoons low sodium soy sauce
• 2 tablespoons sesame oil
• 1 tablespoon sesame seeds
• 1 teaspoon rice vinegar

Noodle Salad

• 1 cup soybean sprouts or mung bean sprouts washed
• 1 medium carrot sliced into matchsticks
• 5 oz soba or buckwheat noodles dry
• 1 small cucumber sliced into matchsticks
• ½ head about 4 cups green leaf lettuce, shredded
• Optional Garnish: 1 tablespoon black and white sesame seeds

Instructions

• Make the sesame dressing: add onion and pear into a food processor and puree until smooth. Alternatively, grate them using a fine grater or a microplane. Transfer puree into a small bowl. Add soy sauce, lemon juice, sesame seeds, sesame oil, and rice vinegar. Mix well to combine and store in the fridge while preparing the salad.
• Fill a pot or saucepan with water and bring to a boil over medium-high heat. While waiting, prepare a mesh strainer or a slotted spoon, a mixing bowl, and a colander in the sink.
• Once the water starts to boil, add the sprouts and let cook for 1-1½ minutes or until desired crunchiness. Fish them out using a strainer or slotted spoon (do not discard the boiling water), shake off the excess water, and transfer to a mixing bowl.
• Repeat the same process with the carrots, but cook for only 30-60 seconds or until desired crunchiness. Fish them out, shake off excess water, and transfer to the same mixing bowl.
• In the same boiling water, cook soba or buckwheat noodles for about 4 minutes or per package directions. Drain the noodles into the colander, run cold water over them to quickly cool the noodles, drain well, then transfer to the mixing bowl.
• Into the same mixing bowl, add sliced cucumber, along with the sesame dressing. Toss to coat. Cover then place in the fridge to chill until ready to serve or for up to 2 days if making ahead.
• To serve, divide your dressed salad into three bowls, top with lettuce and garnish with a sprinkle of sesame seeds (optional). Enjoy!

Notes

Variations:

Lower Potassium: Substitute 1 medium apple for the pear in the dressing, 1 cup mung bean sprouts for soybean sprouts, ½ cup sliced bell peppers for the carrot, and omit the sesame seed garnish to lower potassium to 435 mg per serving.

Lower Protein: Use gluten-free (corn flour) angel hair pasta instead of soba noodles; substitute mung bean sprouts for soybean sprouts; omit the sesame seed garnish.

Higher Protein: Add sliced tofu or blanched edamame.

No Cook: Blanching the vegetables is optional - keep the vegetables raw if desired. However, it is recommended to blanch the soybean sprouts to prevent foodborne illness.

No Potassium Restriction? Feel free to add more vegetables as radish, cherry tomatoes, bell peppers, and even pear slices.

Optional Garnish 1 tablespoon black and white sesame seeds: 55 kcal | 2 gm fat | 1 gm protein | 8 gm carbohydrates | 0 gm phosphorus | 0 gm potassium 

Nutrition

Calories: 341kcal | Carbohydrates: 55g | Protein: 11g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 4g | Sodium: 779mg | Potassium: 592mg | Fiber: 5g | Sugar: 11g | Vitamin A: 4392IU | Vitamin C: 18mg | Calcium: 91mg | Iron: 3mg

Tried this recipe?Mention @KNI_Care or tag #KNIrecipes!

KidneyRD Verdict

Nostalgia alert! This recipe reminds me a little of the dressing at my favorite Japanese restaurant growing up. The pear is a great addition and adds nice body to the dressing. We also love this recipe for its versatility. You can easily swap out the veggies for other low potassium options. This dish is even better when you make it ahead and allow for the flavors to meld a little.

_{ALL information you read on KidneyRD.com is purely for informational and educational purposes. Information is not intended to treat, cure, or prevent any disease.}