Courgetti Satay Noodles
by Iona Berry
Most of us grew up with meat as the hero of our meals and with vegetables taking up the mere corners of our plates. It can be hard to know where to start if you're trying to flip the script and cook plant based meals that don’t feel like just eating a plate full of sides. Building an exciting, yet satisfying meal around vegetables - whether that’s a bunch of carrots or a humble head of cauliflower - can sometimes feel like a little daunting and underwhelming task.
Our new series, Veg and Two Veg is here to tackle just that and to explore all of the ways in which every day vegetables can be the star of the table without sacrificing flavour or heartiness. Whether you’re cooking for one or cooking for a bunch, these recipes will fill your table with vibrant, deeply flavoured and satisfying dishes that you’ll be making on repeat.
This vibrant crunchy salad is the perfect weeknight dinner to impress friends or family. Packed full of colourful veggies, it will stand out on the dinner table and everyone will be going in for second and (sometimes) third helpings.
The salad is quick and healthy, full of nutrients from all of the vegetables and protein from the peanuts in the sauce. The satay sauce is the perfect balance of sweet, salty and sour and really makes the most out of the courgettes. Making courgetti is a great low calorie option but I have included some rice noodles to keep the salad balanced and filling. The salad is quick and healthy, full of nutrients from all of the vegetables and protein from the peanuts in the sauce.
If you can’t get your hands on a spiraliser to make the courgetti then this salad would still be delicious if you turned the courgettes into ribbons or thin strips (if you have the patience!). This salad is pretty much the only reason I'd want to own a spiraliser as I don’t see this as a replacement for pasta or for noodles. It’s just a delicious way to eat courgettes and they absorb the flavours of the sauce excellently. You can mix up the vegetables in this salad easily depending on what’s in season and what you have in the fridge. I also love to mix through some fried tofu or tempeh or plant based meat alternatives. If you can’t eat peanuts then this sauce is absolutely delicious with almond or cashew butter as well.
100g peanut butter
3 tbsp (45ml) maple syrup
½ tbsp (7ml) sesame oil
1 tbsp (15ml) rice wine vinegar
1 lime, juiced
1 orange, juiced and zested
3 tbsp (45ml ) soya sauce
1 tbsp (5g) minced ginger
1 tbsp (15g) white miso paste
1 tsp chilli flakes
Noodles & Vegetables:
185g dry white rice noodles
2 courgettes (around 300g), spiralised
2 medium sized carrots (120g), grated or spiralised
1/2 red cabbage, shredded red cabbage (around 100g)
1 large red pepper (around 150g), sliced
40g Thai basil
40g mint, roughly chopped
100g roasted salted peanuts, roughly chopped
Start by soaking the noodles in boiling water for 5 - 10 minutes until soft but still have a bite. Drain and pour cold water until the noodles are fully cooled. Drizzle with a little sesame oil and leave aside.
Make the dressing by whisking the peanut butter, maple syrup, rice wine vinegar, lime juice, orange juice, tamari, minced ginger, miso paste and chilli flakes together until well combined.
Mix the dressing and the noodles in a large bowl and then add all of the vegetables and some of the chopped peanuts.
Taste and check the seasoning as this will all come down to personal choice if you like it sweeter/spicier or sour. Add the leaves from the thai basil and mint and use tongs to serve up the salads with extra chopped peanuts on top.
By Iona Berry
Iona is our Development Chef, aka our go-to girl for developing, testing and tasting delicious dishes for you to all enjoy at home. When she’s not in the kitchen, you’ll find her either running or cycling, or trying out food markets and new restaurants around London. Continuous market research it would seem.