Cold Lo Mein Salad
A vibrant and flavorful cold pasta salad featuring spaghetti tossed in a savory soy and sesame sauce, accented with fresh sautéed vegetables. Perfect for a light lunch or a crowd-pleasing side, it combines umami, crunch, and a hint of tang for a satisfying dish.
Ingredients
Instructions
- Cook and drain 1 box of spaghetti.
- Mix the cooked spaghetti with soy sauce, sesame oil, red wine vinegar, crushed garlic, Dijon mustard, parsley flakes, and sesame seed. Let stand to allow flavors to meld.
- In a large skillet, lightly sauté seasonal fresh vegetables (such as onions, peppers, mushrooms, squash) in vegetable or olive oil.
- Toss the sautéed vegetables with the spaghetti and sauce mixture before serving.
Tips & Substitutions
For a fresh twist, consider adding shredded carrots or cucumber to the salad for crunch and color. If you're looking for a gluten-free alternative, substitute regular spaghetti with rice noodles or quinoa. You can also adjust the soy sauce to reduce sodium or use tamari for a gluten-free option. For added protein, toss in some cooked shrimp or tofu, which complements the flavors well.
Serving Suggestions
Serve the Cold Lo Mein Salad as a light lunch or dinner option. It pairs beautifully with a side of Vegetable Stir-Fry for a hearty meal. For a complete dinner, consider serving it alongside grilled chicken or tofu. Garnish with extra sesame seeds and chopped green onions for an appealing presentation and extra flavor.
Storage & Reheating
Store any leftover Cold Lo Mein Salad in an airtight container in the refrigerator for up to 3 days. To reheat, you can lightly sauté it in a skillet over medium heat for a few minutes, adding a splash of water or extra soy sauce to prevent sticking. Alternatively, enjoy it cold straight from the fridge for a refreshing meal.
Nutrition & Diet Analysis (per serving)
Each serving of Cold Lo Mein Salad contains roughly 206 calories, with 6g protein, 7g carbohydrates, and 18g fat. It is a good source of protein (12% of the Daily Value) and iron (11% of the Daily Value). Note that it is relatively high in sodium, at 801mg per serving (35% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this salad ahead of time?
Yes, the Cold Lo Mein Salad can be prepared a day in advance. Just store it in the refrigerator to let the flavors develop. However, if adding fresh vegetables like cucumbers, consider adding them just before serving to maintain their crunch.
What vegetables are best for this recipe?
Seasonal vegetables such as bell peppers, snap peas, or shredded cabbage work well in this salad. You can sauté them lightly to enhance their flavors. For a colorful presentation, use a mix of different colored bell peppers or add in some broccoli florets.
Is this recipe suitable for vegans?
Absolutely! The Cold Lo Mein Salad is naturally vegan-friendly as it uses plant-based ingredients. Just ensure that you use a vegan-friendly soy sauce and consider adding tofu or edamame for extra protein, making it a satisfying meal.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).