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3 Healthy Noodle Salads To Refresh Your Soul

Noodles are usually eaten hot, with steaming soups or warm, hearty sauces. Not a lot of foodies have explored the divine flavors of cold noodle salads - equally nourishing and satisfying as their scalding counterparts, but are more refreshing to the palate. 

Here are three ingredients for cold noodle salads that will surely satisfy your family's palate and tummy. Adjust the recipes to your taste, but always be generous in the amount of fresh vegetables for nutrients and vitamins. 


Thai Rice Noodle Salad Recipe (Daily Burn)

This Thai Rice Noodle Salad recipe from Daily Burn is a yummy and refreshing salad that will surely tickle the taste buds of everyone who are in love with Thai flavors. The vegetables in this dish makes it super healthy, and the Thai basil and cilantro gives it a nice, crisp flavor that will take you on the other side of the world. Feel free to adjust the chili flakes depending on your tolerance for spicy food.

"Prepared with loads of colorful cruciferous vegetables and some fresh herbs, this creative recipe will take you off the beaten path, away from your usual salad suspects."

For the salad:

  • 1 8oz package thin brown rice noodles
  • 1 cup sugar snap peas
  • 1 cup chopped baby bok choy
  • 1 cup broccoli florets
  • 1 cup thinly sliced bell peppers
  • 1/2 cup loosely packed Thai basil leaves
  • 1/2 cup loosely packed fresh cilantro leaves
  • 1/4 cup chopped scallions (white and green parts)
  • 2 tablespoons sesame seeds

For the Dressing:

  • 1/4 cup rice vinegar
  • 1/4 cup maple syrup
  • 1/4 cup wheat-free tamari
  • 1/4 cup untoasted sesame oil
  • 3 cloves garlic, chopped
  • 1 teaspoon chopped fresh ginger
  • 1 teaspoon red chili flakes

via Thai Rice Noodle Salad Recipe (Daily Burn)


Soba / Buckwheat Noodles (The Perfect Pantry)

Soba is eaten cold in many areas in Japan. This Soba noodle recipe is one for the books! Anyone who loves Japanese cuisine will surely be amazed by this recipe. The recipe requires ponzu, a traditional citrus-flavored dipping sauce in Japan. If you can't find some in the Asian food store, you can make your own by mixing soy sauce, mirin, lime juice and brown sugar. 

"Soba are one of the few noodles traditionally eaten cold, with a cold soy-based dipping sauce, though they also are delicious hot (especially in soup)."


  • 6 oz soba
  • 2 Tbsp ponzu
  • 2 Tbsp reduced-sodium soy sauce
  • Juice of 1 lime
  • 1/4 tsp honey, agave nectar, or sugar
  • 1/2 cup diced bell peppers (a mix of colors)
  • 2 scallions, thinly sliced on the diagonal
  • 1/2 tsp black sesame seeds

via Soba/Buckwheat Noodles (The Perfect Pantry)


Udon Noodle Salad (A Dash of Soul)

This Udon Noodle Salad recipe from A Dash of Soul is just delicious. With wholesome vegetables including cucumber, cabbage and bell peppers, a serving or two of this healthy noodle dish can give you loads of Vitamin C, Vitamin B, Manganese, and Potassium. The dressing made from lime juice, peanut butter, sesame oil and wine vinegar is just so flavorful, it will delight your senses!

"Delicious tender whole grain noodles coated in a savory peanut sauce and tossed with fresh crispy vegetables. YUM."


  • 8 oz. whole wheat udon noodles (you can use soba noodles instead)
  • ½ c. peanut butter
  • ¼ c. lime juice
  • ¼ c. warm water
  • ¼ c. liquid aminos (you can use soy sauce or tamari instead)
  • 1 T. rice wine vinegar
  • 2 t. sesame oil
  • 1 t. garlic powder
  • ½ t. ginger powder
  • ½ c. sliced scallions
  • 2 c. diced cucumber
  • 1 c. sliced bell peppers
  • 2 c. thinly shredded cabbage
  • 2 T. sesame seeds

via Udon Noodle Salad (A Dash of Soul)


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