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With coconut, avocado and a tart dressing, these noodles won't leave you hungry

They're hearty and satisfying, thanks to crunch and creaminess

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By The Washington Post | February 26, 2019 | Recipes

Joe Yonan, The Washington Post

Many years ago, a meat-loving colleague stood up at a food conference after I gave a presentation on my transition to a plant-based diet: "My problem," he said, "is that every time I've tried to cook a vegetarian meal, I've still been hungry after eating it."

He was a world-class provocateur, to be sure, and we had the kind of acquaintance that allowed for good-natured ribbing in both directions: "Obviously," I responded, "you need better recipes."

I think about that point often. To me, just about the worst thing, you can say about a plant-based meal is that it wasn't as satisfying as a carnivorous one. So, I try to do everything I can to keep that from happening. It's about quantity, for sure, and flavor, definitely, but it's also about texture, making sure that each bite is as interesting as the last.

This noodle dish is the perfect example: Soba noodles and edamame make it plenty hearty, and its dressing hits that irresistible sour-spicy-sweet trifecta. But what takes it over the top are the crunch and creaminess from coconut flakes, scallions, sunflower seeds and avocados.

Substitution possibilities abound: Egg noodles or rice noodles instead of soba. Shaved fresh coconut or coconut chips instead of the dried flakes. Pumpkin seeds, pine nuts or any other favorite nut or seed instead of sunflower. Rice vinegar or lemon instead of lime. Just don't skimp on any of them, and you'll be satisfied, bite after bite.

 

Avocado & Coconut Noodles

Servings: 6

Ingredients

8 ounces buckwheat soba noodles

9 ounces frozen shelled edamame beans (about 1 1/2 cups)

1/2 cup sunflower seeds

1 cup unsweetened coconut flakes (small shredded or large flakes)

1 teaspoon crushed red pepper flakes

1/4 cup coconut aminos (may substitute other liquid aminos or low-sodium soy sauce)

2 tablespoons honey (may substitute agave nectar)

1/2 cup fresh lime juice

2 teaspoons finely grated fresh ginger

6 scallions, trimmed and thinly sliced on the diagonal

Flesh of 2 ripe avocados, sliced

 

Steps

Bring a large pot of water to boil over medium-high heat and cook the noodles according to the package instructions until just shy of tender, about 5 to 6 minutes. Add the beans to the pot and continue cooking until the noodles are tender, another 1 minute, then drain the noodles and beans in a colander and, while tossing the noodles, rinse them thoroughly with cold water (to prevent gumminess). Drain.

While the noodles are cooking, heat a skillet over medium heat, add the sunflower seeds, and toast until they start to become fragrant, 1 to 2 minutes. Add the coconut to the pan and continue toasting both together, stirring and/or shaking the pan frequently, until lightly browned, 30 seconds. Transfer them to a plate to cool.

In a large bowl, whisk together the red pepper flakes, aminos, honey, lime juice and ginger. Stir in the scallions and avocados. Add the noodles, edamame, sunflower and coconut and gently toss to combine. Serve at room temperature or cold.

Adapted from "Salad Feasts: How to Assemble the Perfect Meal," by Jessica Elliott Dennison (Hardie Grant Books, 2018).

 

Nutrition

Calories: 460; Total Fat: 25 g; Saturated Fat: 10 g; Cholesterol: 0 mg; Sodium: 490 mg; Carbohydrates: 52 g; Dietary Fiber: 9 g; Sugars: 10 g; Protein: 14 g.

Featured Image:

Tom McCorkle