Spicing up your salad life

Annalise Jose.
Annalise Jose.
This recipe is guaranteed to delight your palate and provide you with a nutrient-dense fibre boost, Otago Polytechnic Culinary Arts student Annalise Jose says.

The combination of ingredients such as fragrant coriander, coconut, chilli and ginger paired with fresh vegetables and roasted peanuts excites the taste-buds.

By adding hemp seeds you are incorporating nature's most nutrient-dense seed. Hemp seeds are a rich source of protein and fibre, which aids in gut health and digestion.

This salad is a light and delicious meal which you can easily make in advance for lunches on the go. It is also a go-to for those busy nights when you're looking for something simple, satisfying and healthy.

Be sure to try this firecracker next time you want to spice up your salad life.


Photo: Lily Baldwin
Photo: Lily Baldwin
Satay soba noodle salad with hemp seeds

½ packet of dried soba noodles (a good gluten-free alternative is black bean spaghetti)
3 cups water (for cooking soba noodles)
2 cups red cabbage, shredded
1 carrot, thinly sliced or grated
½ capsicum, sliced thinly
½ telegraph cucumber, sliced lengthways
1 packet of fresh sugar snap peas
1 bunch of coriander, roughly chopped
¼ cup roasted peanuts, roughly chopped
¼ cup hemp seeds
2 Tbsp black sesame seeds

For the satay sauce
2 cloves garlic crushed
½ fresh chilli, thinly sliced
1 thumb of fresh ginger, finely chopped
1 Tbsp miso paste
50g good quality peanut butter
50ml soy sauce
½ can coconut milk
2 limes, juiced
1 Tbsp sweet chill sauce or honey or
sweetener of choice

Heat a pot on the stove over low heat. Add a good dash of olive oil and start by cooking off chilli, garlic, ginger and miso in the pot for about 1 minute.

Add peanut butter, coconut cream, soy sauce, sweet chilli and lime. Cook for 1-2 minutes until everything is combined. Add water to the pot if it starts to stick or if the sauce is too thick. You want a nice loose sauce that can coat all the noodles and vegetables well.

To cook the soba noodles, bring a pot of water to the boil. Add soba noodles and cook for 3-4 minutes. Once cooked, drain and set aside to cool.

Add all chopped vegetables into a large bowl. Add noodles. Pour a generous amount of satay sauce over salad and toss gently to combine.

Finally add hemp seeds, chopped peanuts, freshly chopped coriander and gently toss once more. Garnish with black sesame seeds.


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