Ayurvedic-Inspired Summer Rice Noodle Salad

Ayurvedic-Inspired Summer Rice Noodle Salad

We are excited to share a new recipe from Wellicious Ambassador and Ayurvedic Chef Elina from Bowls and Flows:

This fresh Summer Rice Noodle Salad is light and cooling, yet grounding and satisfying. Rooted in Ayurvedic principles, it’s filled with digestion-loving elements, creamy dressing, and plant-based protein. The kind of meal that makes a perfect lunch or light dinner on hot summer days.

Summer Sesame Rice Noodle Salad Recipe

INGREDIENTS (makes 3-4 portions)

For the Salad:
  • 100 g Rice noodles of choice (I like to use Vermicelli)
  • 1 tsp sesame oil
  • 1 tsp freshly grated ginger
  • 1 tsp ghee or olive oil
  • 200 g green beans, trimmed
  • 2 carrots, peeled and sliced into thin sticks
  • 2 tsp sesame seeds
  • 1 small cucumber, diced
  • 200 g organic tofu, cubed
  • 2 tsp sesame oil (for frying the tofu)
  • 1 tsp of soy sauce
  • A handful of fresh coriander (cilantro)
  • Optional: sliced spring onion

    For the Miso-Sesame-Dressing:
  • ½ cup raw sesame seeds
  • 2 tbsp white tahini
  • 2 tbsp sweet white miso paste (Shiro Miso)
  • 1 tbsp maple syrup
  • 2 tbsp fresh lemon juice
  • 1 tsp freshly grated ginger
  • 8 tbsp warm water
VERFAHREN
  1. In a pot, add water with the grated ginger and sesame oil. Bring to boil. Cook the rice noodles until soft, according to package instructions. Drain and rinse with warm water. Gently cut the noodles with kitchen scissors to make them easier to toss and eat.
  2. In a pan, heat 1 tsp ghee or olive oil. Add the green beans and carrots and sauté for about 5-10 minutes with a splash of water until cooked. Add the sesame seeds, mix well and remove from heat to let cool slightly.
  3. For the tofu, heat 2 tbsp sesame oil in a pan. Add the cubed tofu and fry until golden on all sides. Then deglaze with 1 tsp of soy sauce and let it absorb for another minute.
  4. For the dressing, blend all dressing ingredients until creamy and smooth. Taste and adjust lemon or miso to your preference.
  5. In a large mixing bowl, combine the noodles, sautéed vegetables, cucumber, tofu, and the sesame-miso dressing. Toss gently until everything is well coated. Top with fresh coriander and optional spring onion.
  6. Tip: This salad only gets better after some rest – let it sit for 15–20 minutes before serving to let the flavours mingle.

A Note on Tofu in Ayurveda

You might notice that I don’t use tofu often in my Ayurvedic-inspired recipes – and there’s a reason for that. In classical Ayurveda, soy products like tofu aren’t traditionally part of the diet, as they can be a bit heavy and harder to digest for some constitutions, especially when eaten cold or in large amounts.

That said, I do occasionally make space for tofu when it’s prepared in a way that supports digestion: lightly pan-fried in warming oils, paired with fresh herbs, and served with ingredients that bring balance. In this summer bowl, tofu adds a lovely contrast in texture and a grounding dose of plant-based protein.

If tofu isn’t your thing or doesn’t sit well with you, feel free to swap it out. Great alternatives include baked chickpeas, sautéed mushrooms (like shiitake or oyster), or roasted sweet potato cubes – all nourishing and delicious in their own way.

For more wholesome and delicious food inspiration, please take a look at Elina's website, Bowls and Flows, or follow her on Instagram, @Bowls.And.Flows.

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