An extra easy meatless recipe that tastes good served hot, cold or at room temperature. For a heartier meal, add shredded cooked rotisserie chicken.
Last night… yet another meatless Monday. And, although Mr. EN openly grumbled when he heard about the plan for a meatless dinner, he was at least a little appeased when I told him what the main dish was going to be because he loves these BROCCOLI PEANUT NOODLES!
I am not exaggerating, even in the slightest, when I say that you can absolutely prepare this dish in 20 minutes or less. The most time-consuming task is waiting for the pasta water to boil! And, if you love Asian flavors like I do, there are so many uses for your delicious, gets-better-when-it-sits-a-day, leftover Easy Peanut Sauce.
The Nutrition 411:
- Whole Grain for Fiber. If you haven’t tried whole wheat pasta lately it’s time you do. The mainstream pasta makers, like Barilla and Muellers, have gotten so much better at making it! If you used to hate the taste and texture of whole grain pasta I really think you should give it another whirl, it’s much better than it used to be. For this dish we used Barilla Whole Grain Linguine. One serving of this pasta contains 8 grams of protein, 6 grams of fiber, and zero sodium.
- Peanut Butter. Nut butters = healthy fats. Plus, peanut butter contains magnesium and potassium, two minerals lacking in many folks’ diets.
- Broccoli – A nutrition powerhouse. High in fiber, Vitamin A and Vitamin C, and super low in calories. Plus it’s a green veggie, and we all know we’re supposed to eat more of those!
- Watch the salt. Sorry, this recipe is fairly high in sodium, even if you use low-sodium soy sauce. If you want to reduce the salt decrease the low-sodium soy sauce by 1/3. Any more than that and you’ll sacrifice taste.
Cooking Secrets:
- Creamy Sauce strategy: If you want the sauce super creamy, use a food processor to blend the sauce ingredients. Add the water slowly and stop when it gets to the consistency you like. If you don’t have a food processor be sure to whisk thoroughly.
- Don’t overcook the pasta. Overcooked pasta and mushy yellow-green broccoli is just no good. Follow the directions and check for doneness early on. Plus, don’t add oil to the pasta water. If you do, the sauce won’t stick to the noodles very well.
- If you can, use fresh ginger. Don’t be afraid to purchase fresh ginger. It’s far more flavorful than ground ginger powder. When you buy it, just break off a little “finger”. That’s all you need – less than pinky size – for this recipe. That said, if all you have is ground ginger it’ll work just fine; it will just taste a little less gingery.
Do you have only 20 minutes to make a Meatless Monday (or any other day) dinner? Why not give these Broccoli Peanut Noodles a try? If you like things extra spicy, be sure to grab the Sriracha!
Peace, love, and good eats; from our Empty Nest to yours.
Trending in the EN Kitchen: Barilla Whole Grain Linguine, purchased at our local Meijer Store.
Broccoli Peanut Noodles
Yield 2 Servings, more for sauce
Ingredients
Easy Peanut Sauce (Save 1/3-1/2)
- 1 teaspoon fresh grated ginger or ½ teaspoon ginger powder
- 1 clove garlic, minced
- 1/2 cup peanut butter (creamy or crunchy)
- 2 tablespoons reduced-sodium soy sauce
- 1 tablespoon fresh lime juice, rice vinegar, or apple cider vinegar
- 1 teaspoon brown sugar or honey
- 1/2 teaspoon crushed red pepper flakes
- ¼ cup warm water
- 1 teaspoon chili garlic paste – if you like spicy flavors
The Noodle Part
- 4-6 oz dry whole wheat linguine noodles
- 1 small head fresh broccoli
- 2 tablespoons chopped fresh cilantro (optional)
- 1 tablespoon sliced green onions (optional)
- 1 tablespoon crushed peanuts (optional)
Instructions
- Begin cooking the pasta, in a medium to large pot, according to package directions.
- While the pasta cooks, wash and chop the broccoli into bite-size pieces.
- If using, chop the green onions and cilantro. Place the peanuts in a small plastic bag and pound with a mallet or can until crushed.
- In a small bowl whisk together the peanut sauce ingredients until smooth and creamy. For extra creamy sauce, use a food processor to blend together the ingredients.
- About two minutes, before the pasta is fully cooked, add the broccoli to the pasta water. Continue boiling until bright green and just tender. Do not overcook the pasta or the broccoli!
- Drain the pasta/broccoli mixture thoroughly and place in a large bowl. Add ½ of the peanut sauce and stir until well combined. (Note: Save the other half of the sauce and use for wraps, a stir fry, or as a dipping sauce for fresh or steamed veggies. It will keep in the refrigerator 3 days.)
- Top with chopped cilantro, sliced green onion and crushed peanuts if using.
Nutrition Facts
Amount Per Serving | ||
|---|---|---|
Calories 511 | ||
% Daily Value | ||
Total Fat 19 g | 29% | |
Saturated Fat 4 g | 20% | |
Sodium 479 mg | 20% | |
Total Carbohydrates 72 g | 24% | |
Dietary Fiber 15 g | 60% | |
Protein 24 g | 48% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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