“Eat the rainbow” rice noodle salad full of vibrant vegetables; a light & fresh bowl full of crunch! The beansprouts + peanuts add plant protein to this dish; you can serve this warm by lightly cooking the vegetable or raw at room temperature.
Shop your local farms and farmers’ markets for thoughtfully grown seasonal vegetables.
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.
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Glass Noodle Rainbow Vegetable Salad
WASH all your veg: Peel watermelon + daikon radish + carrots.
THINLY SLICE Julienne | matchstick all the vegetables – see photo gallery boards.
TOSS all vegetable ingredients together in a bowl.
BRING a saucepan of water to a boil. ADD vermicelli rice noodles, stir with a fork until noodles start to soften 30 seconds. Turn off the heat and rest for 5 mins. TASTE checking if noodles are tender. If not, rest another 5 mins until noodles are soft and ready to eat.
**WARM SALAD – IF you want your salad vegetables warm. PLACE all the vegetables (not the herbs) in a colander and pour over the noodles draining the hot water over the veg. RINSE noodles and vegetables lightly with boiling water if you like.
TOSS cooked noodles with 1 tsp oil – this will help stop them all sticking together. IF the noodles are mixed with the vegetables, do the same.
TOSS noodles and vegetables together gently.
SERVE in bowls, garnish with herbs + peanuts and drizzle with soy sauce + rice vinegar or any sauces below.
JULIENNE = matchstick cut – see photo gallery for knife skills.
SWAP | ADD for vegetables like hakurei salad turnips, celeriac, kohlrabi, cucumber, peppers, fennel, snap peas, snow peas.
SWAP | ADD LEAFY GREENS like tatsoi, napa cabbage, lettuce, romaine, endive, chicory, radicchio, arugula, red cabbage, spinach.
ADD HERBS like chives, scallions, parsley, cilantro.