Sweet Potato Noodle Salad is a colorful, visually appealing salad. It’s packed with flavors that are crazy delicious and also gluten free, vegan, and good clean healthy eating. To take it up a notch, I’ve added a creamy cashew mint vinaigrette dressing that perfectly complements the freshness of the vegetables and sweet potato noodles. Whether you’re looking for a light lunch or a side dish to accompany your main course, this sugar pod peas with sweet potato noodles salad is the perfect choice.
Last week I was in the mood for new salad. Have you ever been stuck in a rut where you just eat the same salad over and over. My garden is filled with all kinds of amazing salad ingredients and yet I was eating the same garden lettuce salad day after day. So I decided to take a wander around my garden and see what I could find to inspire my daily lunchtime salad ritual.
This salad, with fresh garden lettuce, crisp radishes, sugar snap peas, lima beans and strawberries was the result. But what was the inspiration for the sweet potato noodles you might be wondering. I planted purple sweet potatoes for the first time this year and the plants reminded me that I have some purple sweet potato noodles in the pantry. The perfect salad for my Vegan Cashew Mint Dressing. Give it a try and see if you agree.
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SIS Tip - Simple is Smart
Mix it up. This salad is a perfect salad to get creative. Add some raw cauliflower, edamame, or blueberries. Try a Strawberry Vinaigrette Dressing. Swap out the sweet potato noodles for soba noodles. The soba noodles aren’t gluten-free, but if you aren’t sensitive to gluten, they are delicious in this salad.
Nutrition Nugget for Mint
One of the main reasons why mint is good for our brains is because it contains a compound called rosmarinic acid. This compound has been found to have neuroprotective properties, which means it helps protect our brain cells from damage and degeneration.
Additionally, mint is rich in antioxidants, which help reduce oxidative stress in the brain and improve cognitive function. The aroma of mint has also been shown to have a calming effect on the mind, reducing stress and anxiety levels.
Ingredients for Sweet Potato Noodle Salad
Cashew Mint Dressing:
- Cashews: I used roasted salted cashews. However raw cashews may be substituted. If you don’t have a powerful blender like a Blendtech, soak the cashews in hot water for 30 minutes prior to making the dressing
- Mint: Use Fresh organic mint, the fresher the better.
- Rice Wine Vinegar or Rice Vinegar
- Peas: Fresh or frozen shell garden peas.
- Organic olive oil or sesame oil.
- Maple Syrup any variety is good.
Salad:
- Purple or Brown dried Sweet Potato Noodles. These are found in most asian markets or online.
- Sugar Snap Peas: you can use snow peas instead.
- Organic Edamame or Baby Lima Beans, either fresh or frozen.
- Organic Shelled Garden Peas: fresh or frozen.
- Fresh Organic Strawberries
- Radishes: I used my garden organic French radishes.
- Organic Mint leaves, freshly picked or purchased. The fresher the mint the better the flavor and nutritional values.
- Extra Virgin Organic Olive Oil
- Lime or Lemon Juice. Fresh squeezed when you make the salad is delicious.
Step by Step Instructions for Sweet Potato Noodle Salad
Make the Dressing:
- If you don’t have a powerful blender, soak the cashews in hot water for 30 minutes, drain, and add them to the blender.
- You don’t have to defrost the peas or edamame if they are frozen.
- Add all of the ingredients for the dressing to the blender and blend until smooth and creamy.
- Put in the fridge until ready to use on the salad.
Make the Sweet Potato Noodle Salad:
- Use a kettle large enough to cook the sweet potato noodles. Cook the shelled peas in boiling water for 2-3 minutes or until bright green. Remove from the water with a slotted spoon and plunge in ice water.
- Add the Edamame or baby lima bean and cook for 2-3 minutes or until bright green. Remove from the water with a slotted spoon and plunge in ice water.
- Cook the sweet potato noodles in the same kettle of boiling water for 10 minutes or until soft but not mushy. You can break the noodles into smaller pieces before cooking or cut them after cooking.
- Once cooked, plunge in ice water, drain, and toss with 2 tsp of olive oil and a tablespoon of fresh squeezed lime or lemon juice.
- Toss the sweet potato noodles with 2 tbsp of the dressing, the baby greens, lemon juice, salt and pepper.
- Place the noodles in a serving bowl or on individual plates. Top with the strawberries, radishes, lima beans, shelled peas, and sugar snap peas. Drizzle with the dressing. Garnish with chopped mint and serve.
- Undressed salad will last in an airtight container for 2-3 days in the fridge.
If you like mint in your salads you might like this Healthy Chick Pea Salad. Some other summer time or any time salads to try are the Tomato and Cucumber Salad, its simple easy and delicious. The ultimate weight loss salad, a favorite of readers. Lastly another clean and healthy salad for the summer is this Easy Vegan Broccoli Salad.
FAQ for Sweet Potato Noodle Salad
What are the benefits of sweet potato noodles?
Sweet potato noodles, also known as glass noodles or cellophane noodles, are a great source of complex carbohydrates, providing sustained energy throughout the day. They are also low in calories and fat, making them an excellent option for those looking to maintain a healthy weight. Additionally, these noodles contain dietary fiber, which aids in digestion and helps prevent constipation. Moreover, sweet potato noodles are rich in vitamins and minerals such as vitamin C, potassium, and iron, which support immune function and promote overall well-being. Lastly, they are gluten-free, making them suitable for individuals with gluten intolerances or sensitivities.
Are sweet potato noodles easy to digest?
Sweet potato noodles are easy to digest. Made from the starch of sweet potatoes, these noodles are a popular staple in many Asian cuisines. The texture of sweet potato noodles is soft and chewy, which makes them gentle on the stomach and easy to break down during digestion. Unlike some other types of noodles that can leave you feeling heavy and bloated, sweet potato noodles are light and easily digestible. They are a great option for those with sensitive stomachs or digestive issues.
Are sweet potato noodles clear?
Sweet potato noodles can vary in clarity depending on how they are prepared and cooked. In their raw form, they have a translucent appearance, which could be considered clear. However, they become softer and slightly opaque once they are cooked. The cooking method also plays a role in determining the clarity of the noodles. Boiling sweet potato noodles might produce a clearer texture than stir-frying or sautéing them.
What do sweet potato noodles taste like?
The taste of sweet potato noodles can be described as slightly sweet and earthy, with a chewy texture. When cooked properly, they have a delicate and springy texture that pairs well with a variety of flavors.
Are sweet potato noodles alkaline?
The answer is yes! Sweet potatoes are known for their alkaline properties, which means they can help balance the pH levels in our bodies. When these sweet potatoes are turned into noodles, they retain their alkaline properties, making them a great choice for those who follow an alkaline diet.
Are sweet potato noodles grain-free?
Yes, sweet potato noodles are indeed grain and gluten-free! These delicious noodles are made from sweet potatoes, a root vegetable, not a grain. This makes them an excellent alternative for those following a grain-free diet or gluten sensitivities.
Are sweet potato noodles resistant starch?
Resistant starch is a type of starch that resists digestion in the small intestine and acts more like dietary fiber. It has been linked to various health benefits, including improved digestion, blood sugar control, and weight management. While sweet potato noodles do contain some resistant starch, the amount may vary depending on how they are prepared. Cooking methods such as boiling or baking can increase the resistant starch content, while frying or stir-frying may reduce it.
Do sweet potato noodles have Fiber?
Sweet potato noodles are known for their high fiber content. Fiber is an essential nutrient that aids in digestion and helps maintain a healthy weight. So, yes, sweet potato noodles are a great source of dietary fiber, which can help regulate blood sugar levels and promote a feeling of fullness.
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Sweet Potato Noodles Salad
Equipment
- fine mesh strainer or colander
- This page contains Amazon affiliate links. If you click a link, I may earn a small commission from qualifying purchases at no extra cost to you
- To see the ingredient amounts in metric units, click the blue "METRIC:" button between the ingredients and the instructions for this recipe.
Ingredients
Creamy Cashew Vinaigrette Dressing
- ½ cup cashews
- ½ cup shelled peas
- 4 tbsp coarsely chopped mint (0.2 ounces)
- ¼ cup Rice Wine Vinegar
- ¼ cup maple syrup
- salt and pepper to taste
Sugar Pod Peas with Sweet Potato Noodles
- 1½ cups Fresh sugar pod peas cut on the bias
- ½ cup fresh or frozen shelled peas
- ½ cup edamame, baby lima, or fava beans
- 6 ounces dried sweet potato noodles I used purple
- 1 tsp sesame or olive oil
- 2 tsp fresh lemon juice
- 1½ cup Fresh baby spring green or spinach
- 1 cup sliced fresh strawberries
- ⅓ cup thinly sliced radishes
- 2 tbsp Coarsely chopped fresh mint
Instructions
Make the Creamy Cashew Mint Vinaigrette
- If you don't have a powerful blender, soak the cashews in hot water for 30 minutes, drain, and add them to the blender.
- Defrost the peas if they are frozen.
- Add all of the ingredients for the dressing to the blender and blend until smooth and creamy.
- Set aside in the fridge while you make the salad.
Make Sweet Potato Noodles Salad
- Use a kettle large enough to cook the sweet potato noodles. Cook the shelled peas in boiling water for 2-3 minutes or until bright green. Remove from the water with a slotted spoon and plunge in ice water.
- Add the Edamame or baby lima bean and cook for 2-3 minutes or until bright green. Remove from the water with a slotted spoon and plunge in ice water.
- Cook the sweet potato noodles in the same kettle of boiling water for 10 minutes or until soft but not mushy. You can break the noodles into smaller pieces before cooking or cut them after cooking.
- Once cooked, plunge in ice water, drain, and toss with 2 tsp of olive oil and a tablespoon of fresh squeezed lime or lemon juice.
- Toss the sweet potato noodles with 2 tbsp of the dressing, the baby greens, lemon juice, salt and pepper.,
- Slice the strawberries and radishes.
- Place the noodles in a serving bowl or on individual plates. Top with the strawberries, radishes, lima beans, shelled peas, and sugar snap peas. Drizzle with the dressing. Garnish with chopped mint and serve.
- Undressed salad will last in an airtight container for 2-3 days in the fridge.
