Sesame Noodles with Broccoli

Photo: Randy Mayor; Styling: Leigh Ann Ross

Nuts and seeds are a good source of protein and healthful fats. This meatless main dish incorporates sesame seeds in two forms: tahini (sesame seed paste) in the sauce and toasted seeds as a garnish.

Yield: 4 servings (serving size: 2 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 401
  • Calories from fat: 31%
  • Fat: 13.7g
  • Saturated fat: 2g
  • Monounsaturated fat: 4.9g
  • Polyunsaturated fat: 5.9g
  • Protein: 14.9g
  • Carbohydrate: 62.7g
  • Fiber: 13.6g
  • Cholesterol: 0.0mg
  • Iron: 4.1mg
  • Sodium: 798mg
  • Calcium: 119mg

Ingredients

  • Sauce:
  • 2 tablespoons tahini (sesame seed paste)
  • 2 tablespoons water
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons low-sodium soy sauce
  • 1 1/2 tablespoons dark sesame oil
  • 2 teaspoons honey
  • 1/2 teaspoon salt
  • 1/2 teaspoon grated peeled fresh ginger
  • 1/2 teaspoon chile paste with garlic (such as sambal oelek)
  • 2 garlic cloves, minced
  • Noodles:
  • 8 ounces uncooked whole wheat spaghetti
  • 5 cups broccoli florets
  • 2 cups matchstick-cut carrots
  • 3/4 cup thinly sliced green onions
  • 1/3 cup chopped fresh cilantro
  • 3 tablespoons sesame seeds, toasted
  • 1/4 teaspoon salt

Preparation

  1. To prepare sauce, combine tahini and next 9 ingredients (through garlic) in a small bowl; stir with a whisk.
  2. To prepare noodles, cook pasta in a large pot of boiling water 5 minutes, omitting salt and fat. Add broccoli to pan, and cook 1 minute. Add carrots to pan; cook 1 minute. Drain; place in a large bowl. Sprinkle with onions and remaining ingredients. Drizzle with sauce; toss well. Serve immediately.
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