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Better-for-you Asian noodle salad

Better-for-you Asian noodle salad

Nancy Waldeck, chef at Cancer Wellness at Piedmont, gave this popular Asian dish a heart-healthy twist.

What’s heart-healthy about this salad?

  • Red bell peppers: Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; and fiber, which may lower homocysteine levels and improve heart health.
  • Garlic and scallions: Garlic and onions contains phytochemicals that boost immunity and protect the heart against many diseases, including heart disease.
  • Bok choy: Vitamins B6*, C, and K; calcium; and fiber. *Low levels of B6 are associated with increased C-reactive protein, a marker for heart disease.


  • 16 oz Asian noodles, cooked, rinsed and cooled
  • 8 cups thinly-sliced purple cabbage or bok choy (or combination of the two)
  • 1 large red or yellow bell pepper, finely chopped
  • 1/2 cup chopped cilantro
  • 1/2 cup water chestnuts, fresh if possible
  • 1/2 cup scallions, sliced
  • 1 cup toasted chopped cashews
  • 1/4 cup sesame seeds
  • Asian dressing*

Combine the noodles, cabbage, bell pepper, cilantro, water chestnuts and scallions in a large salad bowl. Using half of the dressing, toss the salad, adding more dressing as desired. Top the salad with the cashews and sesame seeds.

Asian Dressing*

  • 1/3 cup rice vinegar, unseasoned
  • 1 tablespoon agave
  • 1/3 cup canola oil
  • 1/4 cup light soy sauce
  • 2 tablespoons toasted sesame oil
  • 3 tablespoons fresh ginger, minced
  • 2 teaspoons garlic, minced
  • 1 teaspoon Dijon mustard
  • Lemon zest and black pepper to taste

Add the ingredients to a jar and shake to combine

For more healthy recipes, click here.

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