A vibrant, easy-to-prepare salad with a delightful crunch, perfect for seniors seeking a flavorful, nutritious dish. This Crunchy Asian Ramen Noodle Salad combines crisp vegetables, toasted ramen noodles, and a tangy sesame-soy dressing. Ideal for potlucks, light lunches, or as a side dish, it’s simple to assemble and gentle on the palate while offering a satisfying texture.
Ingredients (Serves 6)
Salad
- 2 packages (3 oz each) ramen noodles, seasoning packets discarded
- 4 cups coleslaw mix (shredded cabbage and carrots)
- 1/2 cup sliced almonds, toasted
- 1/3 cup sunflower seeds
- 4 green onions, thinly sliced
- 1/4 cup chopped fresh cilantro
Dressing
- 1/4 cup olive oil
- 1/4 cup rice vinegar
- 3 tablespoons reduced-sodium soy sauce
- 2 tablespoons honey
- 1 teaspoon sesame oil
Optional Additions
- Shredded rotisserie chicken or grilled tofu for protein
- Mandarin orange slices for natural sweetness
- Chopped peanuts instead of almonds (softer for chewing)
- 1 tablespoon grated ginger in dressing for flavor
Instructions
- Prepare Noodles: Break ramen noodles into small pieces. Toast in a dry skillet over medium heat for 2–3 minutes until golden. Let cool completely to maintain crunch.
- Assemble Salad: In a large bowl, mix coleslaw, toasted ramen, almonds, sunflower seeds, green onions, and cilantro.
- Make Dressing: Whisk olive oil, rice vinegar, soy sauce, honey, and sesame oil in a small bowl until smooth.
- Combine: Pour dressing over salad and toss gently. Serve immediately for maximum crunch or chill for 15 minutes to meld flavors.
Tips for Seniors
- Easier Chewing: Use finely shredded coleslaw and crush ramen into smaller pieces.
- Low Sodium: Opt for reduced-sodium soy sauce to manage salt intake.
- Digestive Health: Add mandarin oranges or edamame for fiber.
- Storage: Keep salad and dressing separate until serving to prevent sogginess. Store in airtight containers for up to 2 days.
- Safety: Ensure nuts are finely chopped to avoid choking hazards.
Nutritional Information (Approximate per Serving)
- Calories: ~200 kcal
- Protein: 5g
- Fat: 14g
- Carbohydrates: 15g
- Fiber: 2g
- Sugar: 5g
- Sodium: ~300mg (with reduced-sodium soy sauce)
Why This Recipe Works for Seniors
This salad is quick to prepare, requiring minimal cooking, which is ideal for those with limited energy or mobility. The soft vegetables and optional protein make it nutritious yet easy to eat. The dressing’s mild tanginess appeals to mature tastes without being overwhelming.
Serving Suggestions
Pair with grilled chicken or fish for a complete meal, or serve with miso soup for a light, balanced lunch. For meal prep, assemble ingredients ahead and toss with dressing just before eating.
Health Benefits
- Heart Health: Olive oil and sunflower seeds provide healthy fats.
- Bone Health: Almonds offer calcium and magnesium.
- Antioxidants: Fresh vegetables and cilantro support overall wellness.
Enjoy this refreshing, crunchy salad as a nutritious, senior-friendly dish that’s both delicious and easy to prepare!
