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

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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.
Pasta Salad With Peanut Butter Dressing
4.78 from 48 votes
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.
Cuisine:Asian, Vegan
Prep Time:5 minutes
Cook Time:10 minutes
Total Time:15 minutes
Servings:2 people
Calories:660kcal

Ingredients

  • 5 oz pasta (5oz = 150g)
  • 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, fresh (chopped or grated, dried is fine too)
  • 1 clove garlic (chopped, dried is fine too)
  • 1 small dash water
  • 1 small handful peanuts (roasted)

Optional

  • a few sprigs cilantro/coriander, fresh (for garnish)
  • 1 lime (for garnish)

Instructions

  • Get the pasta cooking away.
    5 oz pasta
  • Rinse, then chop or rip the salad, peel and grate the carrots and chuck in large bowl.
    1 small salad mix
  • Mix the peanut butter, soy sauce, maple syrup (or honey) and vinegar together well in a small bowl.
    2 tbsp peanut butter, 2 tbsp soy sauce, 2 tbsp maple syrup, 2 tbsp vinegar
  • Add the ginger and garlic.
    ½ thumb ginger, fresh, 1 clove garlic
  • Add a spot of water to thin the sauce (just a little!) and stir well.
    1 small dash water
  • Roughly chop the peanuts. Then roast them on medium heat until lightly brown. No oil necessary!
    1 small handful peanuts
  • Drain the pasta and throw in with salad.
  • Add the sauce, mix up and voilà! Serve with lime and coriander/cilantro.
    a few sprigs cilantro/coriander, fresh, 1 lime

NOTES

Try out different salad combos – and remove the pasta for a lower calorie version!
Recipe adapted from Cookie and Kate. Thanks Kate 🙂

Nutrition

Nutrition Facts
Pasta Salad With Peanut Butter Dressing
Serving Size
 
359 g
Amount per Serving
Calories
660
% Daily Value*
Fat
 
17
g
26
%
Saturated Fat
 
2.8
g
18
%
Sodium
 
686
mg
30
%
Potassium
 
485
mg
14
%
Carbohydrates
 
104
g
35
%
Fiber
 
15.4
g
64
%
Sugar
 
25
g
28
%
Protein
 
26
g
52
%
Vitamin A
 
4500
IU
90
%
Vitamin C
 
29.7
mg
36
%
Calcium
 
90
mg
9
%
Iron
 
7.7
mg
43
%
* Percent Daily Values are based on a 2000 calorie diet.
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Comments

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Recipe Rating




24 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 🙂

    1. 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 🙂

      1. Thanks Howie 🙂

        1. 5 stars
          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 🙂

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

    2. 4 stars
      This sounds great….except that I’m on a low calorie density plant based diet. So, I will use organic peanut butter powder. It’s way lower in fat!

  2. 5 stars
    can this be made the night before and taken for lunch, cold?

    1. Absolutely, Derek! You might have to add a few tbsp of water the next day to make it smoother again. Otherwise it’s great for lunch prepping 🙂

  3. 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.

    1. 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?

  4. 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. 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.

  6. 5 stars
    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!

    1. Great stuff! Enjoy, Shanasy 🙂

  7. 5 stars
    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.

    1. 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!

  8. Umm did you say that Jamie Oliver is Asian?? Because… no.

    1. Umm did we say that?

  9. 4 stars
    Looks interesting. I was really lazy the other day and just mixed chunky peanut butter with Caesar dressing and some mango hot sauce. Mashed it into an avocado and tossed with chunks of cucumber. Mighty fine.

    1. Haha yes, it’s funny what you can throw together when in the mood. I guess that’s how many great recipe get created! 😀

  10. 5 stars
    OMG this was amazing! I’ve been struggling to find quick vegetarian meals. I already had frozen spaghetti and a bag of coleslaw so this took me 5 minutes to prepare!!! I added endive beans for extra veggies 🙂 I may just have this once a week.

    1. Awesome! Really happy to hear it, Jodi :). I think once a week sounds like a very good idea. Veggie meals all the way!

  11. 5 stars
    I found this recipe the other day and gave a try – absolutely delicious! And so simple Didn’t stick to it exactly, but the recipe allows for some flexibility with the ingredients which is great. Will definitely make it again. Perfect for lunch on campus

    1. Awesome, really glad you enjoyed it! Thanks for writing, and yes deffo a good one to take with!

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