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July 27, 2022 • Healthy Eating & Nutrition

Healthy Asian Noodle Recipe

Enjoy this healthy asian noodle recipe without the guilt by using bean-based or whole wheat versions.

Trust me, they’re delicious!

Healthy Asian Noodle Alternatives

Most everyone loves noodles–they’re such a comfort food! Thankfully there are lots of healthy choices available nowadays. One of the most improved areas in the grocery store, health-wise, is the pasta aisle. Remember, traditional pasta is made from white flour, which you know is a “Great White Hazard” and not good for you!

The healthy pastas in contrast are made from whole grains and or beans. The benefits of choosing healthy pastas are that you are getting much much more fiber and plant based protein, both fantastic for weight control, in contrast to traditional white pasta, which is low in fiber and protein. Thanks to their robust dose of fiber, healthy pastas are great for a healthy gut microbiome. And because they are less processed, they also typically have more vitamins and minerals.

Bottom Line: Healthy Noodles Are a No-Brainer

Given their taste, texture, and health value, it’s a no-brainer to choose the healthy pastas. Choose ones you enjoy. I encourage you to experiment and taste test yourself. Just remember the healthiest ones are those with the most fiber and protein.

Although palates can of course vary from one person to another, my palate loves Explore Cuisine® bean-based pastas. Several shapes and bean varieties are offered.

I also love and highly recommend soba noodles. Soba noodles are a classic in Asian cuisine and are made from buckwheat, a great-for-you, gluten free whole grain. Soba noodles have become a personal favorite and what I’m featuring in the scrumptious one-dish meal I’m going to show you how to make today.

Lucie’s Healthy Asian Noodle Salad with Peanut Sauce

This is a wonderful summer salad that uses various raw crunchy vegetables tossed in a delicious peanut sauce. It’s a tasty leftover for lunch. You can replace the peanut butter for almond or cashew if there are any allergies in your family. The sauce is delicious as a dip for veggies, a condiment for grilled chicken or tofu, or drizzled on top of rice bowls…double it for more uses later in the week!

For the peanut sauce:

  • 1 ½ tbsp roughly chopped fresh ginger root 
  • 1 large clove garlic, peeled
  • ¼ cup peanut butter, or nut butter of choice 
  • 1 orange, juiced 
  • 1 lime, juiced 
  • 2 tbsp soy sauce or coconut aminos
  • 2 tbsp honey or maple syrup (sugar is fine in a pinch) 
  • 3 tbsp sesame oil
  • 2 tbsp water
  • Salt to taste 
  • Splash of hot sauce, optional

For the salad:

  • 8 oz dry pasta noodles (bean noodles, brown rice, or soba are all great choices)
  • 1 red bell pepper, cut into strips
  • 2 large carrots, shredded
  • Two cups thinly sliced purple or napa cabbage 
  • 2 green onions, white and green parts chopped
  • ⅓ cup chopped cilantro 
  • ⅓ cup toasted peanuts
  • Salt and pepper to taste


In a small blender or food processor combine all of the ingredients for the sauce. Blend until smooth. Taste for seasoning- add salt if necessary.

Cook the noodles according to package instructions and let them cool. Meanwhile, chop your vegetables.

Once the noodles are cool, toss them with the vegetables and peanut sauce in a large bowl. Serve with peanuts and cilantro sprinkled on top. 


  • Add 2 cups of cooked shelled edamame, 1 cup cubed tempeh, or tofu for a protein boost
  • Other vegetables that go well in this dish are raw chopped sugar snap peas, sweet corn (fresh or canned), diced cucumber, lightly steamed broccoli, sliced radishes
  • This same dish works well in the winter time, however I like to cook the vegetables and serve it warm. Instead of tossing in raw veggies, try sautéing them first in 2 tbsp of olive or sesame oil. Then mix with warm noodles and drizzle on the sauce. 

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Zoom to Health

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Zoom to Health is a year-long, virtual wellness program that includes regular Zoom sessions, lifetime access to my most foundational e-courses, and so much more!

  • 12 months of live, small group Zoom sessions
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  • healthy eating (to include cooking/meal prep)
  • optimal physical activity
  • optimal breathing, and
  • restful/restorative sleep
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  • An In-Person Finale At the end of this year long program, all students are invited to join me for a picnic at my family’s farm located in the ecological wonderland of the ACE basin–just south of my hometown, Charleston, SC.