Rainbow Noodle Salad

This Asian inspired colourful noodle salad is packed with a rainbow of crunchy vegetables with lots of different textures to explore. It is also a great way to practice peeling, slicing and chopping skills in the
kitchen.

The best thing about this recipe is that you can make it your own! For extra crunch and colour, you could try adding vegetables such as red cabbage, radishes, broccoli or even chillies if you’re feeling brave.

For more protein, you could also add boiled eggs, chicken, edamame beans or tofu. This dish is a great and very tasty way to switch up packed lunches, perfect for sunny summer days!

Skills Check

Follow a recipe, follow food safety & hygiene rules, tidy away, use measuring spoons, cut safely using bridge/claw technique, and use a vegetable peeler safely

Equipment

Chopping board, vegetable peeler, knife, large bowl, small bowl, measuring spoons, citrus squeezer (optional), colander, fork, mixing spoon, pan and a hob/stove

Allergens*

Gluten | Egg | Soya | Sesame

*(Please note the allergens listed are indicative only. Allergens vary depending on brand; check the labels on the products you use)

 

Ingredients (serves 4):

• 250 g dried egg noodles (or 300g fresh noodles)
• 1 tbsp vegetable oil
• 2 carrots, peeled into ribbons
• 1 red pepper, thinly sliced into strips
• 4 spring onions, thinly sliced
• ½ cucumber, sliced and quartered
• 10 sugar snap peas, cut into thirds

For the dressing:

• 3 tbsp soy sauce (reduced salt)
• 1 tbsp oil (sesame oil is ideal, but any oil can be used)
• 1 tsp honey
• Juice of ½ lime
• ¼ tsp ground ginger
• A pinch of black pepper, to taste

Method

1. Cook the egg noodles following the packet instructions. Drain well and stir through 1 tbsp of oil to stop the noodles sticking together (you don’t need to do this if using fresh noodles).
2. While the noodles are cooling, carefully prepare all of the vegetables and place them in a large bowl. Save a handful of spring onions for later!
3. In a small bowl, add all of the dressing ingredients and mix well with a fork.
4. Add the noodles to the vegetables, pour over the dressing and gently toss/mix until everything is coated.
5. Sprinkle over the remaining spring onions and any additional topping, and serve.

So thinking about Rainbow Noodle Salad...

Egg noodles are made from eggs and
flour and are a low-fat source of
carbohydrates. They also contain
protein and important vitamins
and minerals that help keep
our bodies healthy!

Vegetables are so good for
us! Low in fat, sugar and calories
and high in vitamins, minerals and
antioxidants. Remember the more colour,
the better!

 

 

Nutritional Information

per 297g serving
% of an adult's reference intake
Typical values per 100g: Energy 480kJ / 114kcal

Notes

A traffic light system is used on nutrition labels to make it easier to see which foods and drinks are lower in calories, fat, sugar and salt. Try and choose more ‘greens’ and ‘ambers’ and fewer ‘reds’, and stick to smaller portions of ‘reds’.

Just because a recipe or a food has a red traffic light doesn’t mean you shouldn’t eat it. Understanding why a food or recipe might have a red light can be helpful. For example oily fish is high in total fat and so any recipe containing oily fish is likely to be ‘red’ for fat. But it is recommended that we eat oily fish at least once a week because the type of fat it contains is beneficial for our health.

% Reference Intakes are also shown. Reference Intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet (based on an average-sized woman doing an average amount of physical activity). Most children will require less than these Reference Intakes. The contribution of one serving of a food or drink to the Reference Intake for each nutrient is expressed as a percentage.