Sargent Choice Test Kitchen: Edamame Noodle Salad

To show what the edamame noodle salad looks like once put together. 

Sargent Choice Test Kitchen: Edamame Noodle Salad
October 30, 2024

Why We Chose This Recipe

This recipe is perfect for meal prep and it can be easily modified to be dorm-friendly! This salad is  colorful, fresh, and satisfying!

Recipe adapted from simplegreensoul
Yield: Approximately 7 – 8 cups salad

Ingredients

  • 1 cup edamame, thawed if frozen
  • 1 cup bok choy, chopped
  • 1.5 cups cooked bean sprouts
  • 16 oz uncooked buckwheat noodles or whole wheat pasta

For the Dressing

  • 1 tablespoon freshly grated ginger
  • 6 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon maple syrup or honey

Garnishes

  • 3 spring onions, diced
  • 3 tablespoons sesame seeds
  • 6 teaspoons chili flakes (adjust to taste)

Directions

  1.  If using frozen edamame, thaw according to package instructions. Check the packaging to see if the edamame is pre-cooked. If not, boil the beans for 5 minutes, then drain them using a heat-resistant strainer.
  2. Cook the buckwheat noodles or pasta according to package instructions, using plenty of water to prevent sticking. Drain well, and if desired, toss with a little sesame oil to keep the noodles from clumping.
  3. In a small bowl, mix the soy sauce, sesame oil, maple syrup, and grated ginger until well combined.
  4. In a large bowl, combine the thawed edamame, cooked noodles, chopped bok choy, and cooked bean sprouts. Pour the dressing over the salad and toss until everything is evenly coated.
  5. Divide the salad into bowls and garnish with diced spring onions, sesame seeds, and chili flakes, if using. Serve immediately, or store in an airtight container for future meals.

To show how the salad was mixed.
Karen Jacobs (on the left), Faculty in Staff at STUVI II,
 and host of SCTK, and Natalie (on the right), a student ambassador of SCNC, work together to mix the ingredients for the salad.

Dorm Friendly Version

  • Use precooked edamame or green peas.
  • Substitute buckwheat noodles with unflavored ramen noodles to cook in the microwave or use pre-cooked soba or udon noodles for convenience.

      What We Liked

      • Using green ingredients such as bok choy and edamame beans, resulted in a vibrant, colorful salad!
      • The combination of ginger and soy sauce added a umami flavor that we loved.

      Suggestions

      • Adjust ingredients based on availability or preference. For example, instead of bean sprouts, use cubed-cut tofu. You can also substitute bok boy for napa cabbage. Edamame beans can be replaced with snap peas. 
      • If you prefer your bok choy or similar vegetables to be softer and less crunchy, try microwaving or blanching them briefly in boiling water to achieve the desired texture.

      Nutritional Value

      • The vegetables in this salad are rich in essential vitamins, such as vitamin C, which support immune health, aids iron absorption, promote tissue growth and repair, and provides antioxidant benefits. They also contain vitamin A, which is important for vision and immune support, and vitamin K, which aids in blood clotting and supports cell function.
      • Edamame is a great source of protein, making this meal both satisfying and energy-sustaining. As a complete protein, edamame provides all essential amino acids (the building blocks of proteins), which are necessary for daily bodily functions. This is especially beneficial for those relying on plant-based proteins, which are not always complete.
      • Bok choy and edamame beans provide calcium for bone health. They also provide iron for blood health.
      • The buckwheat, vegetables, and protein sources provide dietary fiber, aiding digestion and promoting a feeling of fullness. 
      October 30, 2024
      Ashly Estrada, Nutrition Student