Easy Pasta Salad With An Exquisite Peanut Butter Dressing (15 Min, Vegan)

Pasta Salad with Peanut Butter Dressing. So tasty that it has to be tried to be believed. You won't regret this healthy pasta bad boy. Ready in 15 minutes, high in fiber and protein | hurrythefoodup.com

The best peanut butter salad in the world

Liven up your salads with this so-tasty-it-must-be-tried-to-be-believed salad containing all the vitaminy goodness you’d expect from carrot, red cabbage and lettuce but with added energy from the pasta, and taste and protein from peanuts.

Perfect for that extra boost before sports or helping to rebuild those weary muscles. Try just it once and you’ll be hooked!*

*you won’t actually get hooked as it’s not addictive, but it does taste ridiculously good!

Pasta Salad with Peanut Butter Dressing. So tasty that it has to be tried to be believed. You won't regret this healthy pasta bad boy. Ready in 15 minutes, high in fiber and protein | hurrythefoodup.com

Health Benefits – Pasta Salad with an Exquisite Peanut Butter Dressing

The Salad is also good for you. Our bodies are amazing and complex machines that need a little bit of everything to run as well as they should.

  • High in vitamin B6, mostly found in meat, poultry or fish, but also in nuts and legumes like peanuts: You need it to keep your skin healthy and it helps against depression (IOM).
  • High in fiber through peanuts and whole grain pasta.
    Eating more of it will help you to protect yourself better against the three biggest killers of humanity: diabetes, heart disease and cancer (Harvard).
  • Fairly high in protein: noodles and peanuts. Beef up those muscles…without beef.
  • Make sure you get a colorful salad mix (eg. with carrots, red cabbage, lettuce) to get some more vitamins and minerals.

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Pasta Salad With Peanut Butter Dressing

Pasta Salad with an unbelievable Peanut Butter Dressing. Did we mention it's actually healthy too? Ready in 15 minutes, and packed with fiber and protein.
Course Mains, Salads
Cuisine Asian, Vegan
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2 people
Calories 660 kcal
Author Hurry The Food Up

Ingredients

  • 5 oz pasta
  • 1 small salad mix (lettuce, red cabbage, purple kale, carrot all go great)
  • 2 tbsp peanut butter
  • 2 tbsp soy sauce
  • 2 tbsp maple syrup (or honey if that's fine with you)
  • 2 tbsp vinegar (malt or white are fine)
  • ½ thumb ginger, chopped or grated (dried is fine)
  • 1 clove garlic, chopped (dried is fine)
  • 1 small dash water
  • 1 small handful peanuts, roasted
  • add some coriander/cilantro and/or lime for decoration.

Instructions

  1. Get the pasta cooking away.
  2. Rinse, then chop or rip the salad, peel and grate the carrots and chuck in large bowl.
  3. Mix the peanut butter, soy sauce, honey and vinegar together well in a small bowl.
  4. Add the ginger and garlic.

  5. Add a spot of water to thin the sauce (just a little!) and stir well.
  6. Roughly chop the peanuts. Then roast them on medium heat until lightly brown. No oil necessary!

  7. Drain the pasta and throw in with salad.

  8. Add the sauce, mix up and voilà! Serve with lime and coriander/cilantro.

Recipe Notes

Try out different salad combos - and remove the pasta for a lower calorie version!

Recipe adapted from Cookie and Kate. Thanks Kate 🙂

Nutrition Facts
Pasta Salad With Peanut Butter Dressing
Amount Per Serving (359 g)
Calories 660 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 2.8g 14%
Sodium 686mg 29%
Potassium 485mg 14%
Total Carbohydrates 104g 35%
Dietary Fiber 15.4g 62%
Sugars 25g
Protein 26g 52%
Vitamin A 90%
Vitamin C 36%
Calcium 9%
Iron 43%
* Percent Daily Values are based on a 2000 calorie diet.

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21 comments

  1. Hello from Canada!

    I found your blog tonight and love all of your recipes and videos! Thank you for such health conscious and quick recipes!

    I’m soy sensitive and vinegar has proven tricky for me recently as well. Could coconut amino acid be used as a substitute for the soy sauce and lemon for the vinegar in this recipe?

    Thanks in advance 🙂 your work is very appreciated 🙂

    • Hi Erin, thanks for stopping by!!
      That’s always super rewarding to hear, glad you like the recipes!
      To be honest, I’m not sure about the coconut amino acid because I never tried it, but you can definitely substitute lemon for the vinegar! I do that quite often myself 🙂

        • I’ve made the peanut sauce several times, and it’s delicious! The coconut amino acid is a bit sweeter, but less salty than soy sauce. This worked out well as the lemon juice is not as potent as the vinegar, so sweetener wasn’t required. I used 3 tbsp of lemon juice on place of the vinegar and subbed the coconut amino acid straight across for the soy, otherwise left all the ingredients the same. This has been a fabulous dipping sauce for salad rolls too. Thanks for an amazing recipe guys 🙂

          • Super interesting, Erin!! Thanks a ton for posting your version, will definitely try it out. This recipe still belongs to my regular dishes 🙂

  2. Hi there,
    This sounds like a delicious recipe, I cant wait to try it!
    I just have one thing, could you please change the wording of your post where you mention ‘salads are for pussi*s… man up your salads’ as I believe this is highly offensive. It does not only imply that women’s genitals are to be dissed, thought of as an insult or as weak, but also suggests that one has to be ‘manly’ to be better/ stronger.
    This would be much appreciated, thank you!

    • I’m glad you like the sound of the recipe! Thanks for the comment, although I think there has been a little misunderstanding with the word ‘pussies’ – we’re referring to scaredy cats, not female genitalia! Cheers!

      • What a horrible response. There was no misunderstanding, you just refuse to admit your mistake. You say “man up” but then claim that its about cats, not gender?

        • In what way was my response horrible? In absolutely no way did I claim ‘it’s about cats, not gender’, that’s pure fabrication from your side. My comment is there in black and white to read, and it says ‘pussies’ means scaredy cats, not gentalia. I don’t know where you’re from, but words have different meanings in different places.

          I did indeed use the expression ‘man up’. And the Cambridge dictionary defines it like this: used to tell someone that they should deal with something more bravely. Oxford, like this: Be brave or tough enough to deal with an unpleasant situation.

          I apologise you are offended by this expression. To me, the expression means as is stated, and in no way implies that women are in any way inferior or weaker than men. I’m sorry that this is your first impression when you hear that.

    • I happen to agree with the suggestion to remove “pus**es.” In light of our current political comments, I, too, find it offensive, regardless of the intent. Could have just said, “scaredy cats.” That being said, I plan to try your recipe.

      • Hi Mindy, thanks for the comment. I’ll take your thoughts on board. Yes, the salad is very much worth trying. Out of curiosity, to which of our current political comments were you referring?

  3. can this be made the night before and taken for lunch, cold?

  4. Think salads are for pussies?!? Really?!?

    So, you buy into the misogynistic idea that being feminine is inherently insulting…

    I do not care how good your recipes are. I will not patronize or visit a site that perpetuates this ethos.

    • Wow, what’s with all the pussy hate around here? Why does everyone think pussy refers to women or genetalia? To quote wikipedia as it was the top google answer: ‘Common meanings of the noun (pussy) include “coward or weakling” and “The word pussy is also used in a derogatory sense to mean cowardly, weak, or easily fatigued”‘. What has that got to do with women?

  5. Thanks for this great quick recipe! Who would have thought to put a green salad with pasta! I’ve shared this with my FB group “Super Quick Plant Based Recipes” https://www.facebook.com/SuperQuickPBRecipes/ – as I am sure they will loooove it!

  6. I’m not a vegetarian, and I also do not get enough veggies in general. I am borderline on the big three killers in men so I am looking for healthier choices for lunches that pack a protein punch, gives me my veggies and doesn’t leave me feeling like I need a nap. Your recipe looks great and the title drew me in to read it. BA HA HA – thanks for the info.

    • Glad to be of service, Ash! Happy you found us too 🙂

      I was also not a big veggie eater until a few years ago, but now I know just how easy it is to get my veggie fix everyday. They surprisingly good too 😀

      I hope you’ll find many more recipes around the site to suit you, too!

  7. OK, guys, the recipe is great and should be tried far and wide. But a lot of your audience is in the USA and very likely among rather progressive persons, and your “p#ssy” references are extremely offensive. Please look up “MeToo” and other current human equality realizations. Perhaps you do not realize that this word was used repeatedly by a noted misogynist who somehow got himself elected to a rather exalted office, but who is not particularly loved by your target audience.

    I don’t know how old your German-English dictionary is, but please know that right now you are not doing yourselves a favor by using this terminology. Just fix up that bit, and keep giving us your wonderful recipes! Many thanks from an American who has been living in Italy for 45 years.

    • Hi Sharon! Thanks for writing, and I’m glad you enjoyed the recipe. Also thanks for your informative explanation – good info to know! I’ve changed and updated the recipe :). Keep enjoying!

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