Episode Notes for the Share Your Secrets Podcast Season 3, including useful links to resources.
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Satay Broccoli Noodles
This delicious Satay Broccoli Noodle dish is packed full of vegetables, within a warm and nutty sauce, that provides a powerful kick of flavour.
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Serves |
2-3 |
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Prep time |
15 minutes |
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Cook time |
15 minutes |
Originating from South East Asia, this is a classic meal which can be adapted for various occasions and a staple for busy lifestyles. Whether you’re a jam-packed parent, or just looking for a healthy meal after work (that won’t take you hours of preparation!), this is a great example of a fast, nutritious meal for everyone. It is the perfect lunch-on-the-go option too, particularly with leftovers from dinner the night before! Or, you could even pair with a glass of white wine, for a more relaxing night-in dinner. For me, as a student, this is a great option for a healthy yet tasty meal on a budget, and with its short preparation time, it’s the perfect quick meal for exam season! An added benefit is that this dish is suitable for those with vegetarian and vegan lifestyles, making it a perfect plant based option! Plus, through substituting the soy sauce, and the ramen noodles (to rice noodles), this can even be made for our gluten free friends too! I hope you enjoyed making this meal as much as I did!
Ingredients
- 1 head of broccoli, cut up into medium size florets (you can always cut these to size
as per your preference) - 4 tablespoons of of sesame oil
- Half a teaspoon of salt
- Half a teaspoon of black pepper
- Half a teaspoon of kashmiri chilli flakes
- 200g noodles (I used 3 noodle packages from an Itsu Ramen Noodle packets)
- 2 garlic cloves, minced
- 1 teaspoon of ginger, grated
- 1⁄3 of a cup of peanut butter
- 1⁄4 cup of reduced salt soy sauce
- 1⁄4 cup of warm water
- 1 tablespoon of chilli garlic sauce
- 1 tablespoon of lime juice
- 1 teaspoon of honey
- 1 red bell pepper, thinly sliced
- 3 spring onions, thinly sliced
- 1⁄4 cup of chopped peanuts
- 2 tablespoons of coriander
Method
1. Preheat the oven to 180°C and line an oven tray with grease proof paper,
2. Cut your broccoli into florets of your choosing and place onto the baking tray – top tip,
try and aim for small-medium size, as this will work better with the noodles at the end
3. Drizzle one tablespoon of sesame oil over the broccoli, and then follow with the salt,
black pepper and kashmiri chilli flakes.
4. Put this broccoli into the oven for 15-20 minutes until roasted
5. Whilst the broccoli cooks, boil a pot of slightly salted water, and put your noodles in.
Make sure to keep stirring these, they should only take around 5-7 minutes
depending on the brand.
6. Taking a large saucepan, heat three tablespoons of sesame oil over a medium heat
7. Add the minced garlic and the teapoon of ginger and cook for 1 minute. It will look as
though it hasn’t stirred in well, but it will over time!
8. Add the peanut butter, soy sauce, warm water, chilli garlic sauce, lime juice and
honey. Continue stirring between each ingredient, until becomes a smooth, slightly
thickened consistency that is a warm brown colour.
9. Check that the noodles are fully cooked before draining them. Then add them to the
sauce and toss.
10. Add the red peppers, spring onion and coriander and continue to mix together. Add
the broccoli florets once they have finished cooking – they should be slightly charred!
11. Continue to stir until it is all well combined. Finish with a small amount of coriander
on the top and serve!
Chef’s tips
● Pair with a glass of white wine
● Could replace coriander with cumin!