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Healthy Asian Peanut Noodle Recipe

A Reader Recipe: Asian Peanut Noodle Salad

We love healthy versions of our favorite takeout foods, and so does FitSugar reader For The Love of Fiber, who posted this recipe for Asian peanut noodle salad in our Healthy Recipe group.

Here’s a nice vegetarian entrée with a healthy dose of fiber and tons of antioxidant-rich veggies! Inspired by a recipe I found in Shape Magazine a few years back, it’s really tasty and makes great leftovers for lunch. If you’re on a budget, peanuts can be substituted for macadamia nuts – no one will think any less of you. And if your preference is meat, swap out the tofu for some chicken breast. Serve with steamed broccoli and you have yourself a taste of the Far East in the comfort of your own home, minus the MSG. And I made this with Mara's Pasta — quite possibly the best-tasting whole wheat pasta on the planet. It's brand new and doesn't taste like cardboard. Pretty awesome.

Use organic ingredients when possible, particularly if you’re going meat-free with the tofu. Look for a quality brand that is organic and GMO-free.  It’s worth the extra money.


Read on for the recipe.

2 tbsp. creamy peanut butter *
2 tbsp. coconut milk
1/2 tsp. sesame oil
1 tbsp. freshly grated ginger
1/2 tsp. chopped garlic
Juice of 2 limes
1-2 tbsp. reduced sodium soy sauce
1 tsp. Tabasco sauce (to taste)
1/4 cup hot water
1 block extra-firm organic tofu, diced into ½-inch pieces *
2 tsp. coconut oil, divided *
1 cup broccoli florets *
1/2 cup snow peas, ends trimmed and cut into thirds *
1/2 cup cut carrots cut into matchstick pieces *
1/2 lb. whole wheat cooked linguine/spaghetti, such as Mara’s Pasta, rinsed in cool water *
1 tbsp. chopped macadamia nuts *

* = good source of fiber


  1. To make the peanut sauce, puree ingredients in blender until smooth. Place in covered container and refrigerate to thicken.
  2. In a large, nonstick pan, stir-fry diced tofu in 1 tsp. of coconut oil until golden brown on all sides, about 3-4 minutes. Remove tofu and set aside.
  3. Add the other tsp. of coconut oil to pan and add broccoli, stir-frying for 3-4 minutes. Add snow peas and carrots and stir-fry an additional 3-4 minutes. Vegetables should be crunchy.
  4. In a large bowl, toss cooked linguine, tofu, and vegetables with peanut sauce until all are well-coated. Transfer to a platter and garnish with macadamia nuts.

For this and other fiberlicious recipes, visit

Nutrition Facts

Serving Size: 1/4 recipe

  • Calories: 399
  • Total Fat: 16 g
  • Saturated Fat: 3 g
  • Cholesterol: 0 mg
  • Sodium: 276 mg
  • Total Carbohydrate: 54 g
  • Dietary Fiber: 10 g
  • Sugars: 3 g
  • Protein: 23 g

Don't forget to share your own recipes in our Healthy Recipe group!

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