Asian Crunch Salad Recipe
Every year I get my sweet neighbor Martha to make this for me. I thought I’d share this, with additional ingredients from the garden and alternative ingredients for special diets. Enjoy!
Here's a versatile Asian Salad recipe, incorporating deliciousingredients and offering suggestions for dietary needs, along with estimated calorie counts.
Versatile Asian Crunch Salad
This salad is packed with flavor and texture, offering a delightful mix of savory, sweet, and tangy notes.
Yields: 4 servings
Prep time: 20 minutes
Cook time: 5 minutes (for ramen noodles, if boiling)
Ingredients:
For the Salad:
* 1 (3 oz) package instant ramen noodles (discard seasoning packet or save for another use)
* 2 cups broccoli florets, cut into very small pieces or slivers
* 1 cup carrot slivers (from about 2 medium carrots)
* 3 cups sliced cabbage (green or napa preferred)
* 1 cup chopped ripe tomatoes
* 1 cup chopped cucumbers
* 1/2 cup chopped icicle radish (or red radish)
* 1/4 cup sunflower seeds
* 1/4 cup dried cranberries
* 1/4 cup fresh parsley, chopped
For the Honey Sesame Vinaigrette:
* 1/4 cup olive oil
* 2 tablespoons honey
* 2 tablespoons sesame vinegar (or rice vinegar)
* 1 teaspoon toasted sesame oil (optional, for extra flavor)
* 1/2 teaspoon salt (or to taste)
* 1/4 teaspoon black pepper (or to taste)
Instructions:
* Prepare the Ramen Noodles: If you prefer a softer noodle texture, bring a small pot of water to a boil, add the ramen noodles, and cook for 2-3 minutes until just tender. Drain well and let cool completely. For a crunchier salad, you can crush the dry ramen noodles and add them directly to the salad without cooking.
* Prepare the Vegetables: In a large mixing bowl, combine the broccoli, carrot slivers, sliced cabbage, chopped tomatoes, chopped cucumbers, and chopped icicle radish.
* Add Remaining Salad Ingredients: Add the cooled (or crushed dry) ramen noodles, sunflower seeds, dried cranberries, and fresh parsley to the vegetable mixture.
* Make the Dressing: In a small bowl or jar, whisk together the olive oil, honey, sesame vinegar, optional toasted sesame oil, salt, and pepper until well combined.
* Combine and Serve: Pour the dressing over the salad ingredients. Toss gently until all ingredients are evenly coated. Serve immediately, or chill for 15-30 minutes for flavors to meld.
Dietary Considerations & Substitutions:
* Gluten-Free:
* Ramen Noodles: Substitute the ramen noodles with gluten-free rice noodles (vermicelli or broader flat rice noodles), cooked according to package directions and cooled. Alternatively, omit noodles entirely for a vegetable-forward salad.
* Soy Sauce: If you add soy sauce to the dressing (see "Optional Additions"), use tamari, which is gluten-free.
* Vegan:
* Honey: Substitute honey with an equal amount of maple syrup, agave nectar, or a vegan "honey" alternative.
* Ramen Noodles: Ensure the ramen noodles do not contain egg (most instant ramen noodles do not, but always check the ingredients).
* Other Substitutions:
* Nuts/Seeds: Pumpkin seeds, chopped cashews, or slivered almonds can replace sunflower seeds.
* Dried Fruit: Raisins, chopped dried apricots, or chopped dates can be used instead of cranberries.
* Herbs: Fresh cilantro or mint can be used in addition to or instead of parsley.
* Vegetables: Bell peppers, edamame, snap peas, or green onions would also be delicious additions.
Optional Additions for Enhanced Flavor:
* Protein: Cooked chicken (shredded or diced), cooked shrimp, or pan-fried tofu/tempeh cubes would make this a more substantial meal.
* Aromatics: 1 clove minced garlic or 1 teaspoon grated fresh ginger added to the dressing.
* Spice: A pinch of red pepper flakes in the dressing for a touch of heat.
* Umami: 1 teaspoon low-sodium soy sauce (or tamari for gluten-free) in the dressing.
* Crispiness: Sprinkle with toasted sesame seeds before serving.
Estimated Calories Per Serving:
This calorie estimate is based on the core recipe without any optional protein additions.
* Per Serving (approximate): 350-400 calories
Calorie Breakdown (approximate per serving):
* Ramen Noodles (without seasoning packet): ~180 calories
* Vegetables (broccoli, carrot, cabbage, tomato, cucumber, radish): ~50-70 calories
* Sunflower Seeds: ~40 calories
* Dried Cranberries: ~30 calories
* Honey Sesame Vinaigrette: ~70-80 calories (olive oil is calorie-dense)
Please note: These are approximate values. Actual calorie counts can vary depending on specific brands, exact measurements, and ripeness of produce.
