Sesame Noodles with Seasonal Vegetables

Marinade

• 2 tbsp. toasted sesame oil
• 1/4 cup tamari soy sauce
• 2 tbsp. balsamic vinegar
• 2½ tbsp. brown sugar
• ½ tsp. salt
• 2 tsp. chili oil* (if you don’t have chili oil, use 2 tsp. sesame oil and add hot sauce or red pepper flakes to your desired degree of spiciness)
• 1½ tbsp. minced ginger
• 2 tbsp. minced garlic

Noodles & Vegetables

• 2 lbs. asparagus (trimmed and thinly sliced to 1-inch pieces on a diagonal) or about 3-4 cups of another seasonal vegetable
• 1 7-oz package (about 200 g) egg noodles (Chinese or other);
  you can also use rice noodles or whole-wheat spaghetti
• 10 green onions, thinly sliced
• ½ cup chopped fresh cilantro
• 2 tbsp. sesame seeds (toasted in pan or already toasted)

Directions

1. Combine the marinade ingredients together and mix well.
2. For seasonal vegetables, cook (lightly steam or grill, depending on vegetable).
   For asparagus: place in a large pot and fill with water to barely cover the asparagus. Bring to a boil, then turn down heat and simmer asparagus until it is bright green (just a few minutes after the water has boiled). Scoop the asparagus out, rinse it under cold water (important), and set on a towel to dry. You can cook noodles in the pot and water used to cook the asparagus – just add about 2 cups of water to the pot, bring to a boil).
3. Cook noodles according to package directions.  Stir occasionally so they do not stick together. Boil until tender but not overly soft, tasting them as they cook (it should take only a few minutes for egg or rice noodles). Pour the noodles into a colander and immediately rinse under cold water (important). Shake off the excess water.
4. Toss the noodles thoroughly with all the marinade, scallions, cilantro, sesame seeds, and vegetables. Serve immediately at room temperature, or refrigerate and heat slightly before serving.

Nutrition Notes

• Sesame seeds may be small, but they are nutrient powerhouses! These little seeds are good sources of iron, calcium, and potassium (if you can find sesame seeds with hulls intact – they have more of these minerals, especially calcium). Like other seeds, sesame seeds contain healthful polyunsaturated fats, vitamin E, fiber, and a moderate amount of protein. Sesame seeds contain sesamin, a type of fiber with potential antihypertensive, cholesterol-lowering, lipid-lowering, and anticancer activities. Sesame seeds are also the richest nut and seed source of phytosterols, compounds that are being studied for their disease-fighting properties including reducing blood levels of cholesterol, enhancing immune response, and decreasing the risk of heart disease and certain cancers.
• Cilantro is rich in dietary nitrates, associated with lowering blood pressure and improving exercise performance.
• Green Onions are rich in protective phytochemicals. The sulfur compounds — which give onions their pungent taste and smell — help lower blood cholesterol and protect arteries. Onions are one of the richest dietary sources of flavonoids, especially quercetin, which is linked to reduced muscle damage after exercise, and reduced chronic inflammation that can trigger heart disease and some cancers.

Yield: Makes about SIX 1.5 cup Servings.

Nutrition Per Serving

• 255 calories
• 9 g protein
• 23 g carbohydrate
• 10 g fat (1.5 g sat fat)
• 25 mg cholesterol
• 5 g fiber
• 825 mg sodium
• 475 mg potassium
• 100 mg calcium
• 60 mg magnesium

This recipe is adapted from Food for Thought: Healing Foods to Savor, by Sheila Kealey and Vicky Newman with Susan Faerber. California: Regents of the University of California, 2012.

More healthy summer dishes

• Apple Arugula Salad with Carrots & Cabbage
• Mediterranean Chickpea Salad
• Tasty Veggie Burgers
• Minted Orzo Salad with Artichokes and Chickpeas