Want to go out of your comfort zone and try a new dish? Then this peanut noodle salad is the meal for you! Not only is it heart-healthy, but it can be prepared in 30 minutes. And it’s a great option for “meatless Mondays.”

Chilled Peanut Noodle Salad with Avocado and Cucumber


  • 12 ounces dried whole-grain spaghetti

  • 1 cup frozen shelled edamame, thawed

  • 1/2 cup creamy low-sodium peanut butter

  • 2 tablespoons toasted sesame oil

  • 2 tablespoons soy sauce (lowest sodium available)

  • 1 teaspoon minced peeled gingerroot

  • 1/2 teaspoon garlic powder

  • 1 medium avocado, halved, pitted, and diced

  • 1 cup shredded carrots

  • 1/2 medium English, or hothouse, cucumber, diced

  • 2 tablespoons toasted sesame seeds (optional)


  • Prepare the pasta using the package directions, omitting the salt. During the last minute of cooking, stir in the edamame. Reserve 1/4 cup pasta cooking water. Transfer the pasta mixture to a colander. Run under cold water to stop the cooking process. Drain well. Transfer to a large serving bowl.
  • In a small bowl, using a fork, whisk together the peanut butter, sesame oil, soy sauce, gingerroot, and garlic powder. Whisk in the reserved pasta water until combined.
  • Spoon the sauce over the pasta, tossing to coat.
  • In a small bowl, gently stir together the avocado, carrots, and cucumber.
  • Sprinkle the sesame seeds over the pasta. Top with the avocado mixture.

Recipe Video


  • This recipe is made possible through the American Heart Association. To learn more about the American Heart Association, and see more of their recipes, please visit https://www.heart.org/