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20 minutes
2 servings
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
low-sodium soy sauce
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescetarian
paleo
(?)
Not paleo due to:
sesame oil
peanut butter
granulated sugar
This recipe has no customizations.
 
Nutrition to Note
This recipe has Fat (total lipid) as 60.6% and Sodium as 50.2% (as a percentage of RDA).
 
You may need to take these into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 6.2% of RDA
• Calories: 24.6% of RDA
• Carbs: 8.8% of RDA
• Fat (total lipid): 60.6% of RDA
• Fiber: 21.4% of RDA
• Fructose: 7.8% of RDA
• Protein: 14.4% of RDA
• Sodium: 50.2% of RDA
• Sugar: 39.2% of RDA
• Vitamin A (IU): 305% of RDA
• Vitamin B6: 32.7% of RDA
• Vitamin C: 115% of RDA
• Iron: 9.1% of RDA
• Magnesium: 38.5% of RDA
• Manganese: 27.5% of RDA
• Niacin: 45.3% of RDA
• Potassium: 27.7% of RDA
• Zinc: 13.7% of RDA
If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.
 
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
24.1
g
Calories
493
 
Fiber
5.98
g
Iron
1.73
mg
Protein
16.2
g
Sodium
677
mg
Sugars
12.3
g
Fat (total lipid)
37.0
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1
lb
+
-
 
one whole, small-ish squash.
 
1
whole
+
-
 
 
1
whole
+
-
 
1 large carrot or 2 medium rainbow carrots.
 
1
whole
+
-
 
 
1
bunch
+
-
 
 
1 1/2
tbsp
+
-
 
 
1
tsp
+
-
 
fresh ginger, minced.
 
1/3
cups
+
-
 
natural peanut butter.
 
2 1/2
tbsp
+
-
 
 
1/4
cups
+
-
 
hot water.
 
1
tbsp
+
-
 
(or cider vinegar).
 
1
tsp
+
-
 
white sugar.
 
1/4
tsp
+
-
 
 
2
tbsp
+
-
 
crushed raw peanuts for topping.
 
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PREPARATION
1.
Removes ends of both the zuchinni and squash. Use a veggie spiralizer to create noodles from both. Put noodles in a medium-large bowl.
2.
If your spiralizer can handle it, do the same for the large carrot. If not, you can use a peeler to create long strips, peeling ribbons away from your body into the bowl. Repeat for each carrot if you have multiple.
3.
The bell pepper is a tricky one. I started by using my hand held peeler to skin the outside of the pepper. (These strips will be much smaller than the carrot and squash noodles) Alternatively, you can slice your peppers with a knife into long slim pieces to be added to your noodle bowl. Once finished, set bowl aside.
4.
Slice onions (whites only) and sautey with oil on medium low heat until tender. Add ginger and saute for 1-2 minutes. Reduce to a low simmer and add peanut butter, vinegar, water, pepper flakes, sugar, and soy sauce.
5.
Add sauce to noodles (add more or less depending on personal preference), toss noodles to combine, and top with crushed peanuts.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A gluten-free variant of this recipe can be made. Just substitute gluten-free soy sauce (lite) for low-sodium soy sauce.
2.
Make it Wheat Free!
 
A wheat-free variant of this recipe can be made. Just substitute gluten-free soy sauce (lite) for low-sodium soy sauce.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 493
Protein 16.2 g
Carbohydrates 24.1 g
Iron 1.73 mg
Fiber 5.98 g
Calcium 62.1 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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