A Dense Bean Salad @cookingforpeanuts Macro-balanced, iodine for better cruciferous digestion
A DENSE BEAN SALAD @cookingforpeanuts Macro-balanced, iodine for better cruciferous digestion! is a easy Asian Fusion recipe that serves 4. 350 calories per serving. Recipe by cookingforpeanuts on YouTube.
Prep: 27 min | Cook: 5 min | Total: 42 min
Cost: $7.97 total, $1.99 per serving
Ingredients
- 200 g Shirataki Noodles (Rinse, boil for 2 minutes, then drain and pat dry)
- 1 cup Mixed Beans (cooked edamame and chickpeas) (If canned, rinse and drain; if frozen, cook until tender)
- 2 medium Carrots (Finely shredded using a grater or food processor)
- 1/4 head Green Cabbage (Shredded thinly)
- 1 cup Kale (Stems removed, leaves chopped)
- 1 tablespoon Nori Seaweed (Torn into small pieces for iodine boost)
- 3 tablespoons Tahini (Smooth, unsweetened)
- 2 tablespoons Soy Sauce (Low‑sodium preferred)
- 1 tablespoon Rice Vinegar
- 1 teaspoon Fresh Ginger (Finely grated)
- 1 clove Garlic (Minced)
- 1 teaspoon Sesame Oil
- 1 teaspoon Honey (Optional, for a hint of sweetness)
- 1 tablespoon Lime Juice (Freshly squeezed)
- to taste Salt
- to taste Black Pepper
- 1 teaspoon Toasted Sesame Seeds (For garnish)
Instructions
Prepare Shirataki Noodles
Rinse the shirataki noodles under cold water, then place them in boiling water for 2 minutes. Drain and pat dry with a clean kitchen towel.
Time: PT5M
Temperature: boiling water
Prepare Beans
If using canned beans, rinse and drain them. If using frozen edamame, cook in boiling water for 5 minutes, then drain.
Time: PT5M
Shred Vegetables
Finely grate the carrots, shred the cabbage, remove stems from kale and chop the leaves, and tear the nori into small pieces.
Time: PT10M
Make Asian Tahini Dressing
In a small bowl, whisk together tahini, soy sauce, rice vinegar, lime juice, grated ginger, minced garlic, sesame oil, honey, and 2–3 tablespoons of water until smooth and creamy.
Time: PT5M
Assemble the Salad
In the large mixing bowl, combine the prepared noodles, beans, shredded carrots, cabbage, kale, and nori. Pour the dressing over the mixture and toss gently until everything is evenly coated.
Time: PT5M
Finish and Serve
Season with additional salt and pepper if needed, sprinkle toasted sesame seeds on top, and serve immediately or chill for up to 30 minutes.
Time: PT2M
Nutrition Facts
- Calories
- 350
- Protein
- 12g
- Carbohydrates
- 45g
- Fat
- 12g
- Fiber
- 10g
Dietary info: Vegetarian, Gluten-Free (use tamari), Low Glycemic, High Fiber
Allergens: Sesame (tahini, sesame oil), Soy (soy sauce), Honey
Ingredient Substitutions
- Instead of Shirataki Noodles: Konjac noodles, Zucchini noodles
- Instead of Mixed Beans (cooked edamame and chickpeas): Black beans, Lentils
- Instead of Carrots: Julienned carrots
- Instead of Green Cabbage: Napa cabbage, Bok choy
- Instead of Kale: Spinach, Swiss chard
- Instead of Nori Seaweed: Kelp flakes
- Instead of Tahini: Almond butter
- Instead of Soy Sauce: Tamari (gluten‑free)
- Instead of Rice Vinegar: Apple cider vinegar
- Instead of Fresh Ginger: Ground ginger (¼ tsp)
- Instead of Garlic: Garlic powder (¼ tsp)
- Instead of Sesame Oil: Peanut oil
- Instead of Honey: Maple syrup
- Instead of Lime Juice: Lemon juice
Equipment Needed
- Large Mixing Bowl
- Small Bowl
- Whisk
- Knife
- Cutting Board
- Grater or Food Processor
- Colander
- Measuring Spoons
- Measuring Cups
- Tongs or Large Spoon
Critical Steps — Do Not Skip
- Rinse and boil shirataki noodles to remove odor and excess moisture.
- Whisk the tahini dressing until completely smooth; lumps will affect texture.
- Toss the salad thoroughly so the dressing coats every noodle and vegetable.
Chef Tips from the Video
- Massage kale with a pinch of salt for 2 minutes to soften its texture.
- Add a splash of toasted sesame oil for extra nutty aroma.
- Use a mix of edamame and chickpeas for varied texture and protein.
Troubleshooting
Dressing is too thick.
Add water a teaspoon at a time while whisking until the desired pourable consistency is reached.
Shirataki noodles are still slimy.
After boiling, pat them dry thoroughly and optionally sauté for 1‑2 minutes in a dry skillet.
Salad feels watery after sitting.
Drain any excess liquid before serving or toss the salad with a fresh batch of dressing.
Storage
Refrigerator: Store in an airtight container for up to 3 days. Dressings may thicken; stir before serving.
Freezer: Not recommended; texture of noodles and greens changes.
Room temperature: Can sit at room temperature for up to 2 hours during a buffet.
Make-Ahead Tips
- Prepare the dressing up to 2 days in advance; store in a sealed jar.
- Shirataki noodles can be boiled and cooled, then kept in the fridge for 24 hours.
- Assemble the salad just before serving to keep greens crisp.
Frequently Asked Questions
What is the cultural significance and history of bean noodle salads in Asian fusion cuisine?
Bean noodle salads blend traditional Asian ingredients like soy sauce, sesame, and seaweed with Western salad concepts, reflecting the modern health‑focused fusion movement that emphasizes low‑glycemic carbs and plant‑based protein.
What are the traditional regional variations of low glycemic noodle salads in East Asian cuisine?
In Japan, cold soba or shirataki salads are mixed with sesame‑soy dressings; in Korea, similar dishes use kimchi and gochujang. The recipe here adapts those ideas with added beans for extra protein.
How is a bean noodle salad traditionally served in Japanese or Korean meals?
It is often served as a refreshing side during summer, presented in a shallow bowl, garnished with toasted sesame seeds and nori, and eaten with chopsticks alongside rice or grilled proteins.
What occasions or celebrations feature bean noodle salads in Asian‑inspired cuisine?
These salads appear at health‑focused gatherings, summer picnics, and as part of bento boxes for work or school, celebrating balance between taste and nutrition.
What authentic ingredients are essential for an Asian tahini dressing versus common substitutes?
Authentic dressing uses smooth tahini, soy sauce, rice vinegar, sesame oil, ginger, and garlic. Substitutes include almond butter for tahini, tamari for soy sauce, or apple cider vinegar for rice vinegar, but flavor changes slightly.
What other Asian‑fusion dishes pair well with this low glycemic bean noodle salad?
Grilled miso‑marinated tofu, teriyaki salmon, or a simple miso soup complement the salad’s bright flavors and keep the meal low in carbs and high in nutrients.
What are the most common mistakes to avoid when making the low glycemic bean noodle salad?
Common errors include not rinsing shirataki noodles, using too little water in the dressing causing lumps, and over‑mixing which can bruise delicate greens. Follow the critical steps to ensure texture and flavor.
Why does this recipe use tahini in the dressing instead of a traditional soy‑based vinaigrette?
Tahini adds creamy richness without dairy, providing healthy fats and a nutty depth that balances the acidity of rice vinegar and the saltiness of soy sauce, creating a more satisfying mouthfeel.
Can I make the low glycemic bean noodle salad ahead of time and how should I store it?
Yes. Prepare the dressing and store it in the refrigerator for up to 3 days. Keep the noodles and beans separate until ready to toss; the assembled salad stays fresh for about 24 hours in an airtight container.
What does the YouTube channel cookingforpeanuts specialize in?
The YouTube channel cookingforpeanuts focuses on nutrient‑dense, plant‑forward recipes that emphasize whole‑food nutrition, low‑glycemic ingredients, and practical cooking tips for health‑conscious home cooks.
How does the YouTube channel cookingforpeanuts' approach to Asian‑inspired healthy cooking differ from other cooking channels?
Cookingforpeanuts blends traditional Asian flavors with modern nutrition science, prioritizing low‑glycemic carbs, iodine‑rich seaweed, and bean proteins, whereas many other channels focus more on taste alone or on classic recipes without the health‑first lens.
Last updated: September 2, 2026
