Peanut and edamame noodle salad

Lovethecrunch.com

All the rage in foodie circles, layered jar salads offer a versatile and portable lunch option. This Asian-inspired recipe has crunch and kick and can be prepared the night before. A Kilner or Mason jar with a clip-down lid works best. 

The secret of a jar salad is the order in which the ingredients go in. Start with the dressing, then put in the bulky and moist ingredients before adding lighter items. The final layer consists of leafy greensv and dry, crunchy toppings, such as seeds. Layering keeps everything crisp, too. When you’re ready to eat it, give it a shake and serve. Follow the formula and you can riff on the recipe to your heart’s content.


Why is this good for runners?

Edamame beans are a great source of plant protein, providing the complete set of amino acids. They’re also high in folate and dietary fibre.

Chinese leaf, which is from the brassica family along with broccoli and kale, provides antioxidants called glucosinolates, which fight disease.

Peanut butter's fat content which is at least half made up of heart-healthy monounsaturated fats. Eating nuts regularly has been linked with weight control.

Nutrition: 445 calories, 42g carbohydrate, 11g fibre, 20g protein, 22g fat


Ingredients

100g unshelled edamame beans (fresh or frozen)

100g cooked soba noodles

1 stick of celery, thinly chopped

3 radishes, thinly sliced

1 spring onion, thinly sliced

3 leaves of Chinese leaf lettuce, finely shredded

Dressing

1 tbsp peanut butter

2 tsp soy sauce

2 tsp sesame oil

½ tsp chilli flakes

1 tsp rice wine vinegar

Water as needed


1. Whisk all the dressing ingredients in a bowl with a splash of water until they’re smooth. Pour into the jar.

2. Layer the noodles on top of the dressing, then add the celery, radishes and beans.

3. Next, add the spring onions and top with the shredded leaves.


Recipe courtesy of Love the Crunch.