Chilled Noodle Bowls with Mixed Veggies and Minted Pea Dressing

When the temperatures rise, keep it cool for lunch or dinner with this flavorful noodle bowl topped with a parsley-mint dressing made with freshly shelled English peas. An assortment of veggies such as sweet carrots, crisp snap peas, juicy cucumber, tangy tomatoes, and peppery arugula add crunch, color, and nutrition, while the briny tang of olives adds an earthy depth. Like a grain bowl but made with noodles, this fresh-tasting salad is kid-friendly and delicious! 

Tips 

Frozen peas: If you can’t get fresh shelled English peas, use frozen peas. Cook the frozen peas, covered, in a small amount of boiling water for 2 minutes. Drain; rinse with cold water to cool quickly. Drain well.

Prep ahead: To make ahead, cook noodles as directed in Step 1. Place in an airtight container. Peel carrots as directed in Step 2. Place carrots and enough water to cover in an airtight container. Prepare dressing as directed in Step 4. Place dressing in an airtight container. Store noodles, carrots, and dressing in the refrigerator for up to 3 days. Rinse and drain carrots before using.

For more inspiration, check out these tasty ideas:

By Laura Marzen, RD, LD,

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Ingredients

  • 12 oz. dry chickpea spaghetti or quinoa spaghetti
  • ¾ teaspoon sea salt
  • 3 medium carrots, peeled if desired
  • 2 small shallots
  • 2 cups fresh baby arugula
  • 2 cups sugar snap peas, trimmed and halved if desired
  • 1 cup thinly sliced English cucumber
  • 3 small roma tomatoes, cored and quartered
  • ¼ cup pitted green or Kalamata olives, coarsely chopped
  • ½ cup fresh shelled English peas (see tip, recipe intro)
  • ½ cup lightly packed fresh parsley
  • ¼ cup lightly packed fresh mint
  • 3 tablespoons rice vinegar

Instructions

  • In a 6- to 8-quart heavy pot cook noodles according to package directions. Reserve ¼ cup of the cooking water, then drain noodles in a large colander; rinse with cold water to cool quickly. Drain again. Transfer noodles to a large bowl; toss with ¼ teaspoon of the salt and 2 to 3 tablespoons of the reserved cooking water so they stay loose.
  • Using a julienne peeler or vegetable peeler, peel carrots into long strips. Cut one of the shallots into very thin slices. Coarsely chop the other shallot and reserve for the dressing.
  • Assemble bowls by dividing noodles, carrots, sliced shallots, arugula, snap peas, cucumber, tomatoes, and olives among large shallow bowls.
  • For dressing, in a blender or small food processor combine the chopped shallot, the remaining ½ teaspoon salt, and the shelled peas, parsley, mint, and vinegar. Cover and blend until smooth, scraping sides of blender as needed and adding 4 to 5 tablespoons water, 1 tablespoon at a time, to thin to desired consistency. Spoon dressing over noodle bowls.

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About the Author

Headshot of recipe developer and nutritionist Laura Marzen by Theresa Schumacher Photography

About the Author

Laura Marzen, RD, LD

Laura Marzen, RD, LD, is known for developing approachable recipes using her attention to detail and relying on two decades of experience creating and testing recipes. She created and tested recipes while working in the Better Homes & Gardens test kitchen for over seven years. Since then, she has gone on to develop more than 1,000 recipes for national magazines. In addition to her work developing recipes, Marzen uses her passion for healthy eating to coach women on improving their digestion and health in a way that's practical and sustainable. She has consulted for authors Rocco DiSpirito and Joy Bauer and has appeared on both local and national news and television programs on behalf of Better Homes & Gardens and Living the Country Life. With her work coaching women to improve their health, Marzen has extensive knowledge on the topics of digestion, metabolism, inflammation and IBS. Marzen earned a B.S. degree in dietetics from Iowa State University. She followed that with a dietetic internship and classes in public health at the University of Iowa through the University of Iowa Hospitals and Clinics. Learn more on her website. Photo by Theresa Schumacher Photography
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