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Main courseVegetarian€€

Creamy Whole Wheat Noodles with Sesame Sauce and Crunchy Vegetables

Name: Creamy Whole Wheat Noodles with Sesame Sauce and Crunchy Vegetables
Prep time: 13 min
Cook time: 10 min
Total time: 23 min
Yield: 2
Ingredients: 180 g Pasta, dry, whole grain, spaghetti; 0.5 large Cucumber, with peel, raw; 1 medium Carrots, mature, raw; 2 medium Green onion, (scallion), bulb and greens, root removed, raw; 1 tbsp Seeds, sesame seeds, whole, roasted and toasted; 3 tbsp Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type); 2 tbsp Soy sauce made from soy (tamari); 1 tbsp Oil, sesame, salad or cooking; 1 tbsp RICE VINEGAR, RICE; 1 tsp Syrups, maple; 1 clove Garlic, raw; 1 tsp Ginger root, raw; 3 tbsp Water

Prepare quick and healthy sesame noodles in less than 20 minutes. This vegan recipe combines the rich flavor of tahini, the freshness of cucumbers, and the nutritional value of whole wheat pasta for the perfect light lunch.

Prep time

13 min

Cook time

10 min

Total time

23 min

Servings

Recipe

For the noodles and vegetables

Pasta, dry, whole grain, spaghetti

180 g

Cucumber, with peel, raw

0.5 large

Carrots, mature, raw

1 medium

Green onion, (scallion), bulb and greens, root removed, raw

2 medium

Seeds, sesame seeds, whole, roasted and toasted

1 tbsp

For the sesame sauce

Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)

3 tbsp

Soy sauce made from soy (tamari)

2 tbsp

Oil, sesame, salad or cooking

1 tbsp

RICE VINEGAR, RICE

1 tbsp

Syrups, maple

1 tsp

Garlic, raw

1 clove

Ginger root, raw

1 tsp

Water

3 tbsp

Pot for cooking pasta Large mixing bowl Whisk Peeler or vegetable scraper

Per servingTotal

Calories:610.1 kcal1220.2 kcal

Protein:20.5 g40.9 g

Carbohydrates:83.3 g166.5 g

Fiber:13.2 g26.3 g

Water:179.3 ml358.5 ml

Fat:26.1 g52.2 g

Micronutrients

Sugar:8.1 g16.2 g

Saturated fat:3.3 g6.6 g

Cholesterol:0 mg0 mg

Sodium:900.1 mg1800.2 mg

Potassium:844.1 mg1688.2 mg

Calcium:239 mg478 mg

Iron:8.1 mg16.2 mg

Magnesium:183.6 mg367.2 mg

Zinc:4.7 mg9.3 mg

Phosphorus:591.6 mg1183.2 mg

Vitamin C:5.2 mg10.3 mg

Vitamin A:256.2 µg512.4 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

Bring salted water to a boil in a pot and cook the noodles according to the package instructions (al dente).

While the noodles are cooking, mix the tahini, soy sauce, sesame oil, rice vinegar, maple syrup, garlic and ginger in a large bowl. Whisk until the sauce is completely smooth.

Gradually add warm water (you can use the pasta cooking water) until you get a creamy, pourable texture that will nicely coat the noodles.

Drain the cooked noodles and immediately, while still hot, toss them into the bowl with the sauce. Mix well so that each noodle is coated in the dressing.

Add the sliced cucumbers and carrots and toss again briefly.

Divide the dish into bowls, sprinkle with spring onion and sesame seeds. Serve warm or at room temperature.

Nutritional benefits

Thanks to the high content of sesame and whole grains, this meal provides a rich source of calcium and fiber, which support bone health and regular digestion.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.