Soba Noodles with Peanuts, Carrots, and Snow Peas

August 18, 2016

This fast, flavorful, protein meal featuring peanuts, peanut butter, soba noodles, and colorful, crispy vegetables delivers big flavors to the family table, and it’s easy to assemble on busy weeknights. Serve it warm, and pack leftovers the next day in your lunchbox.

I created this recipe for Planters Peanuts and was compensated for my work. All opinions are my own.

With back-to-school season heating up for kids across the country, I’m all about wholesome dinners (and lunches) to keep both kids and parents well fed and well fueled throughout the day. Protein has staying power, which is one reason I added peanuts to this plant-based meal.

Did you know a one-ounce serving of Planters Dry Roasted peanuts provides 7 powerful grams of plant-based protein? Peanuts also contain heart-healthy “good” fats, with more than 80 percent of the fat in peanuts made up of monounsaturated and polyunsaturated.

{Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as peanuts, as part of a diet low in saturated fat and cholesterol and not resulting in increased caloric intake may reduce the risk of heart disease.}

Peanuts provide powerful nutrition, and they play a positive role in heart health and weight control. Oh, and they taste great too!

[Tweet “Soba Noodles w/ #Peanuts Carrots and Snow Peas for a #vegetarian #dinner or #lunch #protein #ad”]

For my veggies, I shred one large carrot and slice a cup and a half of snow peas, which get tossed into the mix.

No fuss.

No muss.

Just crunch!

The recipe calls for chopped peanuts. I stir half into the soba noodle mixture and then sprinkle the rest on top.

Soba Noodles with Peanuts, Carrots, and Snow Peas

Author: Liz

Nutrition Information

Serves: 4 to 6

Serving size: 1 to 1½ cups
Calories: 420

Fat: 19g
Saturated fat: 3g
Carbohydrates: 50g
Sodium: 460mg
Fiber: 3g
Protein: 18g

Recipe type: Dinner

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Delicious family dinners can be fast, easy, and nutritious. A simple combination of soba noodles (they're made with wheat and buckwheat), crunchy peanuts, peanut butter, carrots, snow peas, reduced-sodium soy sauce and other Asian-inspired seasonings, makes this meal a hit for all ages. Serve for dinner and then pack leftovers in a lunchbox the next day.

Ingredients

8 ounces dried soba noodles
½ cup lightly salted dry roasted Planter's peanuts, coarsely chopped, divided
⅓ cup smooth peanut butter
2 tablespoons reduced-sodium soy sauce
2 tablespoons rice vinegar
1 tablespoon toasted sesame oil
1 tablespoon agave nectar
1 small clove garlic, finely chopped
¾ teaspoon dried ginger
6 ounces snow peas, trimmed and sliced on the diagonal into 3 to 4 pieces(1½ cups)
1 large carrot, peeled and shredded on the large holes of a box grater (about 1 cup)
2 green onions, white and light green parts thinly sliced
2 to 4 tablespoons warm water (reserve some of the cooking water - depending on how thin you want the sauce to be)
Chopped cilantro, optional

Instructions

Cook the noodles according to package directions.
While the noodles are cooking, place the peanut butter, soy sauce, rice vinegar, sesame oil, agave, garlic, and ginger in a large bowl and whisk until well combined.
When the pasta is done, drain and rinse with cold water in a colander. Toss the pasta, snow peas, carrot, green onion, and half the peanuts into the peanut butter mixture. Toss until the noodles and vegetables are well coated.
Serve in individual bowls and top with the remaining peanuts and chopped cilantro as desired.

Notes

Nutrient Bonus: 40% vitamin A, 15% vitamin C, 10% iron, 9.5g monounsaturated fat, 5g polyunsaturated fat

What are your favorite ways to add peanuts to your family’s diet?