Summer Vegetable Sesame Noodles

5.0

(2)

2 Reviews

Squash noodles elbow out some of the starchy ones to give this cool sesame noodle salad a veggie boost. This easy healthy recipe comes together in just 20 minutes, so it's great for weeknight dinners. Pack up any leftovers for lunch.

Breana Lai Killeen, M.P.H., RD

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Prep Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

8 cups

Nutrition Profile:

Nut-Free Dairy-Free Healthy Aging High-Protein Egg-Free Low-Calorie

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Ingredients

1 medium yellow squash
1 medium zucchini
1 cup corn kernels, fresh or frozen
8 ounces soba noodles
¼ cup ponzu sauce (see Tip)
2 tablespoons tahini
2 tablespoons toasted sesame oil
1 tablespoon rice vinegar
¼ teaspoon salt
1 pint cherry tomatoes, halved
3 scallions, sliced
2 teaspoons sesame seeds

Directions

Put a large saucepan of water on to boil.
Spiralize squash and zucchini into medium-thick "noodles." (Alternatively, cut them lengthwise into long, thin strips with a vegetable peeler. Stop when you reach the seeds in the middle--seeds make the strips fall apart.) Place the vegetable noodles and corn in a large colander.
Cook soba noodles in the boiling water according to package directions. Pour over the vegetables in the colander to drain.
Meanwhile, combine ponzu, tahini, oil, vinegar and salt in a large bowl.
Add the soba and vegetable noodles to the bowl along with tomatoes and scallions. Toss to combine. Serve topped with sesame seeds.

Tips

Tip: Ponzu, a Japanese soy sauce blend, gets complex flavor from tangy vinegar and citrus, plus some have added umami-packed fish flakes and seaweed. If you're vegan, look for a brand that skips the fish or make a substitute by combining 2 Tbsp. each soy sauce and lemon juice with a splash of rice vinegar.

Equipment: Spiralizer

Originally appeared: EatingWell Magazine, July/August 2019

Nutrition Facts (per serving)

387	Calories
13g	Fat
61g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups
Calories 387
% Daily Value *
Total Carbohydrate 61g	22%
Dietary Fiber 6g	20%
Total Sugars 6g
Protein 15g	30%
Total Fat 13g	16%
Saturated Fat 2g	10%
Vitamin A 947IU	19%
Vitamin C 27mg	30%
Folate 76mcg	19%
Sodium 629mg	27%
Calcium 61mg	5%
Iron 2mg	13%
Magnesium 68mg	16%
Potassium 621mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Summer Vegetable Sesame Noodles

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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