Thai Peanut Protein Pasta (Printable Version)
Colorful pasta salad with chicken, edamame, and creamy Thai peanut dressing. High protein, ready in 30 minutes.
# What You'll Need:
→ Protein
01 - 2 cups cooked chicken breast, diced (substitute firm tofu for vegetarian)
02 - 1 cup shelled edamame, cooked
→ Pasta
03 - 8 oz whole wheat or high-protein pasta (penne, fusilli, or rotini)
→ Vegetables
04 - 1 red bell pepper, julienned
05 - 1 cup shredded carrots
06 - 1/2 cup sliced cucumber
07 - 3 spring onions, sliced
08 - 1/3 cup fresh cilantro, chopped
→ Dressing
09 - 1/3 cup natural peanut butter
10 - 2 tablespoons soy sauce (use tamari for gluten-free)
11 - 2 tablespoons fresh lime juice
12 - 1 tablespoon maple syrup or honey
13 - 1 tablespoon toasted sesame oil
14 - 1 clove garlic, minced
15 - 1 teaspoon fresh ginger, grated
16 - 1 to 2 tablespoons water, as needed to thin consistency
17 - 1/2 teaspoon crushed red pepper flakes (optional)
→ Garnish
18 - 1/4 cup roasted peanuts, chopped
19 - Fresh lime wedges
# Directions:
01 - Bring a large pot of salted water to a rolling boil. Add the pasta and cook according to package directions until al dente. Drain in a colander, rinse thoroughly under cold running water to halt cooking, and set aside to drain completely.
02 - In a large mixing bowl, combine the cooled pasta, diced chicken (or tofu), cooked edamame, julienned bell pepper, shredded carrots, sliced cucumber, spring onions, and chopped cilantro. Toss gently to distribute evenly.
03 - In a medium bowl, whisk together the peanut butter, soy sauce, lime juice, maple syrup, sesame oil, minced garlic, grated ginger, and 1 tablespoon of water. Continue whisking until smooth and creamy, adding additional water as needed to reach a pourable consistency.
04 - Pour the peanut dressing over the pasta and vegetable mixture. Toss thoroughly until every component is evenly coated with the dressing.
05 - Transfer to a serving platter or divide among individual bowls. Scatter the chopped roasted peanuts over the top and serve with fresh lime wedges alongside.
06 - Serve immediately at room temperature, or cover and refrigerate for at least 1 hour to allow the flavors to develop and meld together.
# Expert Hints:
01 -
- The peanut dressing is the kind of thing you will want to put on everything from rice bowls to roasted broccoli.
- It holds up beautifully in the fridge, making it the rare pasta salad that actually tastes better on day two.
- You get a complete, high protein meal without turning on the oven for more than ten minutes.
02 -
- Do not skip rinsing the pasta because residual heat will continue cooking it and you will end up with mushy noodles that cannot hold the dressing.
- The dressing thickens considerably in the fridge so save a splash of water or lime juice to loosen it before serving leftovers.
03 -
- Julienne the bell pepper as thin as you can because thinner strips distribute more evenly and feel better in each bite alongside the chunky diced chicken.
- Let the dressed salad sit at room temperature for ten minutes before serving because the chill of the refrigerator mutes the flavors of the ginger and garlic.