Noodle and omelette salad

    40 min

    Tasty Oriental flavours mingle in this layered salad. Colourful, crisp vegetables are topped with Chinese egg noodles, broccoli and bean sprouts, and strips of savoury flat omelette are the finishing touch.

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    Serves: 4 

    • 225 g (8 oz) broccoli, broken into small florets
    • 250 g (8½ oz) medium Chinese egg noodles
    • 250 g (8½ oz) bean sprouts
    • 250 g (8½ oz) young pak choy, shredded
    • 6 eggs
    • 1 tbsp milk or water
    • 1 tsp soy sauce
    • 2 tsp sunflower oil
    • 1 can water chestnuts, about 220 g, drained and sliced or quartered
    • 1 carrot, coarsely grated
    • 1 red pepper, seeded and thinly sliced
    • 5 spring onions, thinly sliced
    • 3 tbsp coarsely chopped fresh coriander
    • 3 tbsp sesame seeds
    • Rice vinegar dressing
    • 2 tsp caster sugar
    • 3 tbsp rice vinegar
    • 1½ tbsp soy sauce
    • 2 tbsp toasted sesame oil
    • 1 tbsp grated fresh root ginger
    • salt and pepper

    Prep:40min  ›  Ready in:40min 

    1. Drop the broccoli into a large saucepan of boiling water and boil for 10 seconds. Add the noodles to the pan, breaking them up as you drop them into the boiling water, then remove from the heat. Add the beans sprouts and leave to soak for 4 minutes.
    2. Add the pak choy to the pan of hot water and stir round to wilt slightly, then drain the noodles and vegetables well. Transfer to a mixing bowl.
    3. Lightly beat the eggs with the milk or water and the soy sauce. Heat 1/2 tsp of the sunflower oil in an 18 cm (7 in) non-stick omelette pan and add one-quarter of the egg mixture. Cook for about 2 minutes, stirring gently and lifting the edges of the omelette to let the uncooked egg mixture run onto the pan, until the omelette is set. Slide onto a plate. Repeat to make another 3 omelettes, removing them and stacking them as they are cooked. When they are all ready, cut them into thin strips.
    4. To make the dressing, whisk together the sugar, vinegar, soy sauce, sesame oil, ginger, and salt and pepper to taste in a large mixing bowl. Drizzle half the dressing over the noodle mixture and toss. Add the water chestnuts, carrot and red pepper to the remaining dressing in the bowl and toss well to coat the vegetables.
    5. Arrange the carrot salad on a platter and spoon the noodle salad on top. Sprinkle with the spring onions, coriander and sesame seeds, then add the omelette strips. Serve immediately.

    Plus points

    Peppers have a naturally waxy skin, which helps to protect them against oxidation and stops vitamin C from being lost during storage, so their vitamin C content remains high, even several weeks after harvesting. Store peppers in the fridge to keep them fresh for longer. * Eggs are an inexpensive source of protein and they provide useful amounts of vitamins A, B2, B12, E and niacin. Although they contain cholesterol, recent studies suggest that unless you suffer from diabetes you can safely eat up to 7 eggs a week without increasing the risk of heart disease or stroke.

    Another idea

    Make a sweet and sour rice noodle salad with tofu. Place 250 g (8½ oz) rice noodles in a heatproof bowl, pour over boiling water and leave to soak for 3 minutes. Add 100 g (3½ oz) bean sprouts and soak for a further minute. Drain well and dress with 1 tsp soy sauce and 2 tsp toasted sesame oil. Instead of making omelettes, hard-boil 4 eggs and cut them into wedges. For the dressing, purée ½ chopped cucumber in a food processor or blender, then add 1–2 chopped garlic cloves, 2 tbsp sunflower oil, 3 tbsp cider or wine vinegar, 4 tsp caster sugar and seasoning to taste, and process again to mix. Taste for sweet and sour balance. Arrange ½ cucumber, sliced, 340 g (12 oz) red cabbage, shredded, 170 g (6 oz) baby spinach leaves and 2 grated carrots on a serving platter or plates. Add the egg wedges, 200 g (7 oz) plain or marinated tofu, cut into bite-sized pieces, and the noodles and bean sprouts. Sprinkle with 1 tbsp chopped unsalted roasted peanuts. Serve with the sweet and sour cucumber dressing.

    Each serving provides

    A, B1, B2, B6, B12, C, E, folate, niacin, copper, zinc * calcium, iron, potassium * selenium

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