You're going to love this zucchini noodle salad with miso dressing! It's full of color, flavor, and nutrients in the form of a comfort food.
Zucchini noodles, also known as zoodles, are popping up on menus everywhere. Spiralizing zucchini results in a “noodle” that resembles spaghetti. These can be eaten raw in salads or lightly blanched and served warm with a sauce.
I am a huge fan of zoodles because I am sensitive to gluten and have missed my pasta. Let’s take a look at the benefits of these noodles and a recipe that prepares them in a Japanese style with miso. The zucchini noodle salad can be raw or you can lightly blanch or sauté the vegetables.
Benefits of Zucchini Noodles
Many people have given up grains containing gluten and other starches in an effort to heal a leaky gut, address food allergies, or to drop a few pounds. The popular Paleolithic Diet shuns grains, legumes, and most dairy. This way of eating has had many looking for a pasta substitute.
Zoodles are a super healthy alternative to grain based pastas. Zucchini is a low calorie vegetable with zero cholesterol and negligible fat. Here are some of the nutritional properties of zucchini.
- Rich in antioxidants such as beta-carotenes and lutein that help fight harmful free radicals
- Fresh zucchini is a great source of vitamin C, providing 30% of the RDA
- An excellent source of potassium, a heart friendly electrolyte and helps to reduce blood pressure
- Zucchini contains moderate levels of all the B vitamins
What is Miso?
Miso paste is a condiment and flavoring agent used in many Asian dishes. It is a paste made from soy beans or certain grains that has been allowed to ferment. It does have a high sodium content, so use it sparingly.
The fermentation process allows the paste to contain many beneficial bacteria, some of which are probiotics. Miso also contains isoflavones, the active compounds that can act as estrogens in the body.
Recipe for Zucchini Noodle Salad with Miso Dressing
This zucchini noodle salad is a very simple recipe that is raw, gluten free, vegan, low in calories, and high in vitamins and fiber. You can make the dressing a day ahead of time if desired.
This recipe calls for spiralized noodles. You can find an inexpensive spiralizer online or in the kitchen supply area of most stores.
- 1-1/2 TBS white/red miso
- 1/4 tsp ground ginger
- 4 - 6 fresh basil leaves
- 1 TBS toasted sesame oil
- 1 TBS grapeseed or light vegetable oil
- 1 TBS low-sodium tamari wheat free soy sauce
- 1/2 tsp pure maple syrup
- 1 TBS rice vinegar or mirin
- 1/2 TBS apple cider vinegar or fresh lemon juice
- 1 TBS pure water or more if needed
- 2 large zucchini
- 1 red or orange bell pepper trimmed and seeds removed
- 1 or 2 scallions
- 1 TBS toasted sesame seeds
- 1/2 sheet of toasted nori optional
In a small food processor or personal blender, mix all of the dressing ingredients. If too thick, add a few splashes of water to get the desired consistency.
Spiralize the zucchini into noodles, or slice super thin on a mandolin into ribbons. Cut the bell pepper into thin julienne slices. Slice the scallion into small pieces for garnish. Slice the nori into small strips also for garnish.
Combine the zucchini and bell pepper with the dressing drizzled on top. Garnish with scallion, toasted sesame seeds, and nori strips. Enjoy right away as a main course or as a side dish.
Notes: You can substitute the bell pepper with carrot noodles. You can omit the water in the dressing and use it as a thick glaze for grilled zucchini planks.
I hope you enjoy this Japanese Zucchini Noodle Salad recipe. See below for information about the creator of this recipe and where to find more of her delicious creations.