If you’re looking for a refreshing and delicious summer dish, our stir-fried pasta salad is perfect for you. This recipe is an all-time favorite of Barney, Good Food’s deputy food editor. Packed with hearty vegetables and seasoned with a tangy dressing, it’s the perfect addition to any picnic spread. The combination of fried noodles and crunchy vegetables creates a filling and light meal that will leave you completely satisfied. Try this recipe and discover why it’s Barney’s favorite dish on all of his summer adventures.
- 8 kaffir lime leaves (from supermarkets and oriental grocery stores)
- 4 tbsp blocks of egg noodles
- 4 tbsp sesame oil
- 2 red peppers, deseeded and finely chopped
- 2 carrots, cut into sticks
- large piece of ginger, finely chopped
- Bunch of spring onions, finely chopped
- 6 tbsp soy sauce
- 2 large handfuls of bean sprouts
- 250 g block tofu, cut into cubes
- 1 large bunch of coriander, stems finely chopped, leaves roughly chopped
- 2 cloves of garlic, finely chopped
- 150 ml rice wine vinegar
- 2 stalks of lemongrass
- 1 small piece of fresh red chili pepper (about a third)
- 2 tbsp golden powdered sugar
It is also known as tofu and is high in protein.
low in fat and calories and free of
Cholesterol. Available in most supermarkets,
Tofu is made by soaking dried soybeans
water, then they are crushed, which is “milk”.
separated and mixed with a coagulant
The mixture separates into curd and whey
– a bit like making cheese. Tofu is a staple in Japanese cuisine and is used in salads, noodle dishes and soups as well as deep-fried.
- For the dressing, place all the ingredients and 4 of the torn lime leaves in a small saucepan and bring to the boil. Cook for 1 minute, then remove from heat to steep.
- Cook the noodles according to the package instructions, then drain and mix with 3 tablespoons of sesame oil. Allow to cool, stirring occasionally to prevent sticking. Put aside.
- Heat the rest of the oil in a wok and stir-fry the peppers, carrots, ginger and garlic for just 1 minute, then set aside.
- To serve, place the pasta in a bowl and drain over the dressing. Finely chop the remaining lime leaves and mix with all other ingredients, set aside a small handful of coriander leaves.
- Taste the noodles and add a dash of vinegar, soybean or sesame oil to taste.
- Stack the noodles on a platter or in a large bowl.
- Sprinkle the remaining coriander on top and serve.
Equipment and tools
To make this fried pasta salad you will need the following equipment and tools:
- Large frying pan or wok
- Wooden spoon or spatula
- tablespoons and teaspoons
Please note that this stir-fried pasta salad contains the following allergens:
- sesame oil
- soy sauce
If you have allergies or dietary restrictions, please be sure to check the labels of ingredients used and make any substitutions or omissions if necessary.
Storage and leftovers
If you have any leftovers from this stir-fry pasta salad, you can store them in an airtight container in the refrigerator. For optimal quality, they should be consumed within 2-3 days.
Before eating the leftovers, reheat them thoroughly until they are piping hot. Do not reheat the salad more than once.
You can also freeze this wok noodle salad for longer storage. Place the cooled salad in a freezer-safe container or bag and store in the freezer for up to 3 months. To defrost and reheat, let the salad thaw in the refrigerator overnight, then heat in a skillet or microwave until warmed through.
The Health Benefits of Fried Pasta Salad
Fried pasta salad is not only a delicious dish, but it also has a lot to offer in terms of health benefits. Packed with a variety of ingredients, this salad provides a range of nutrients that can contribute to your overall well-being. Let’s take a closer look at some of the health benefits you can enjoy by eating this spicy stir fry noodle salad.
Kaffir lime leaves
Kaffir lime leaves are an important ingredient in this dish. They are rich in antioxidants and have powerful anti-inflammatory properties. They can help fight off harmful free radicals in the body, reducing the risk of chronic diseases such as heart disease and cancer.
Sesame oil not only adds flavor to this salad, but also offers numerous health benefits. It contains healthy fats such as omega-3 and omega-6 fatty acids, which are essential for maintaining good heart health. Sesame oil is also known for its antioxidant properties and can help reduce inflammation in the body.
Red peppers not only add a vibrant color to the salad, but are also full of important vitamins and minerals. They are an excellent source of vitamin C, which can boost the immune system and promote collagen production for healthy skin. Red peppers also contain vitamin A, which is important for eye health.
Not only are carrots crunchy and delicious, they also offer a number of health benefits. They are rich in beta-carotene, which is converted into vitamin A in the body and plays a crucial role in maintaining good vision. Carrots also provide fiber, which aids digestion.
Ginger is a popular spice known for its medicinal properties. It has anti-inflammatory and antioxidant effects that may help reduce inflammation, ease digestion, and strengthen the immune system. In addition, ginger is traditionally used to relieve nausea and pain.
Soy sauce gives the pasta salad a savory touch and is a good source of protein. It also contains essential minerals such as iron, calcium and potassium. However, due to its high sodium content, it is important to use soy sauce in moderation.
Bean sprouts are low in calories but high in nutrients. They are an excellent source of fiber, which can promote healthy digestion and help with weight control. Bean sprouts also provide vitamins A, C and K as well as folic acid and manganese.
This fried noodle salad contains tofu, a nutritious plant-based protein source. Tofu is low in fat and calories and free of cholesterol. It is also rich in iron, calcium and magnesium, which are essential for bone health.
Not only does coriander add a fresh and aromatic flavor to this dish, but it also offers several health benefits. It is rich in vitamins A, C and K, as well as antioxidants that may help protect against chronic diseases. Cilantro may also aid digestion and have antimicrobial properties.
Not only is garlic a delicious addition to stir-fried pasta salad, but it also offers numerous health benefits. It contains compounds proven to have antimicrobial and antiviral properties. Garlic may also help lower blood pressure and reduce the risk of heart disease.
Rice wine vinegar
Rice wine vinegar is commonly used in Asian cuisine and offers several health benefits. It contains acetic acid, which is associated with improved digestion and blood sugar control. Rice wine vinegar may also have antioxidant properties and could help improve gut health.
Not only does lemongrass add a unique flavor to this dish, but it also has potential health benefits. It contains compounds with anti-inflammatory and antimicrobial properties. Lemongrass is also used in traditional medicine to relieve anxiety, promote sleep, and relieve digestive problems.
Red chili adds a spicy touch to the stir-fry noodle salad and offers a number of health benefits. It contains a compound called capsaicin, which has been shown to boost metabolism, reduce appetite, and aid weight loss. Chili peppers also contain antioxidants that can help fight inflammation.
Golden powdered sugar
Golden powdered sugar is used in small amounts to balance the flavors in this dish. Although it offers no significant health benefits, using it sparingly can be part of a balanced diet.
The fried pasta salad is not only a delicious and filling meal but also offers various health benefits. From the antioxidant-rich kaffir lime leaves to the nutrient-dense tofu, this salad offers a range of nutrients that can contribute to your overall health and well-being. So why not try incorporating this tasty and nutritious dish into your regular eating routine?