real food, real flavor, real life.
Serves
4 to 6
A fresh, crunchy, slightly spicy noodle salad with cucumber, bean sprouts, spring onions, cilantro, peanuts, and a bold harissa sesame dressing. It works as a light lunch, side dish, or base for added protein like shrimp, salmon, chicken, tofu, edamame, or a soft-boiled egg.
Ingredients
Salad
- 1 packet fresh noodles, your choice
- 2 cups bean sprouts
- ½ cucumber, cut in half lengthways, seeds removed, then sliced into thin strips
- 2 spring onions, finely chopped
- 2 tablespoons freshly chopped cilantro
- 2 tablespoons roasted peanuts, crushed
Harissa Sesame Dressing
- 2 tablespoons low-sodium soy sauce
- 2 tablespoons honey
- 2 tablespoons low-sodium tamari
- 2 tablespoons rice vinegar
- 1 tablespoon fish sauce
- 1 tablespoon sesame oil
- 1 to 2 teaspoons harissa paste, depending on how hot you like it
Method
- Place the noodles into a large bowl and cover with boiling water. Allow to stand for 10 minutes, then drain.
- Rinse the noodles under cold water to cool them down. Drain well and set aside.
- Make the dressing by adding the soy sauce, honey, tamari, rice vinegar, fish sauce, sesame oil, and harissa paste to a small bowl. Whisk until combined. Add a small splash of water if the dressing is too thick.
- In a large bowl, combine the cooled noodles, bean sprouts, cucumber, spring onions, cilantro, and crushed peanuts.
- Pour over the dressing and toss well until everything is coated.
- Divide between bowls and finish with extra chopped cilantro and crushed peanuts before serving.
Optional Additions
For more protein, add:
- Grilled shrimp
- Pan-seared salmon
- Grilled chicken
- Crispy tofu
- Edamame
- A soft-boiled egg
Estimated Nutritional Breakdown
Based on 4 servings
- Calories: 290–370 kcal
- Protein: 8–12 g
- Carbohydrates: 48–60 g
- Fiber: 3–5 g
- Total fat: 8–12 g
- Saturated fat: 1–2 g
- Sodium: 750–1,100 mg
- Added sugar: about 8–9 g
- Potassium: 250–400 mg
Based on 6 servings
- Calories: 195–250 kcal
- Protein: 5–8 g
- Carbohydrates: 32–40 g
- Fiber: 2–4 g
- Total fat: 5–8 g
- Saturated fat: about 1 g
- Sodium: 500–750 mg
- Added sugar: about 5–6 g
Nutrition will vary depending on the type of noodles used. Rice noodles, egg noodles, soba noodles, and whole-wheat noodles will all change the final numbers.
Real Food First
This recipe uses recognizable ingredients: noodles, cucumber, bean sprouts, spring onions, cilantro, peanuts, sesame oil, rice vinegar, harissa, and simple seasonings. It is fresh, colorful, and built around real texture and flavor.
Plant-Forward
The cucumber, bean sprouts, spring onions, cilantro, and peanuts bring crunch, freshness, and plant variety. This helps the recipe feel light while still being satisfying.
Gut Health and Digestive Support
Bean sprouts, cucumber, herbs, and peanuts add fiber and plant diversity. Use whole-wheat noodles or soba noodles if you want more fiber.
Healthy Fats
Sesame oil and peanuts provide fats that add flavor and help the dish feel more satisfying.
Reduce Harmful Inputs
The recipe uses low-sodium soy sauce and low-sodium tamari to help manage sodium. The dressing is homemade, so you control the sweetness, salt, and spice.
Assessment and Adjustment
Use less honey for a lower-sugar dressing. Use less harissa if you want mild heat. Add protein if you want to turn it into a full meal.
MW&B Plate Balance
- Carbohydrate: noodles
- Vegetables: cucumber, bean sprouts, spring onions, cilantro
- Healthy fat: sesame oil and peanuts
- Flavor builders: harissa, rice vinegar, fish sauce, soy sauce, tamari
- Optional protein: shrimp, salmon, chicken, tofu, edamame, or egg
Chef Mark Note
This noodle salad is fresh, spicy, crunchy, and simple to prepare. The harissa brings heat, the sesame oil adds richness, the vinegar keeps it bright, and the cucumber and bean sprouts keep everything crisp.
To make it more MW&B balanced as a full meal, add a clean protein such as shrimp, salmon, tofu, edamame, or grilled chicken. As written, it is a strong side dish. With added protein, it becomes a complete meal.
