Thai beef noodle salad recipe

Light on the stomach, heavy on muscle power


Turn up the heat with this tasty Thai classic! Fast, fresh and fabulously light, this salad packs a punch when it comes to summer training nutrition.


Slow-release carbs, good quality protein, healthy fats, and an excellent variety of vitamins and minerals, including potassium and iron, will help boost immunity, sustain energy levels and keep your muscles on top form.

We particularly like to eat this salad for lunch after a long hot run or ride. It’s loaded with potassium, iron and sodium to efficiently replace electrolytes lost through sweat, as well as anti-inflammatories to reduce muscle soreness. 

To profit from the post workout ‘magic window’, when your muscles are most receptive to nutrients, prepare in advance and chill; then it’s ready to eat as soon as you return. If steak’s not your thing, try wok-fried squid, prawns or chicken as an alternative.

Preparation time: 15mins
Cooking time: 3mins
Equipment needed: Saucepan, griddle or frying pan, sieve, chopping board, a sharp knife.

Nutrition (per serving)

›› Energy 511Kcal
›› Protein 34g
›› Carbohydrate 72g
›› Fat 14g
›› Sugars 11.6g
›› Saturates 1.5g
›› Salt 4g
›› Fibre 6g

Ingredients (to serve 4)

■ 250g thin rice noodles
■ 1 pack asparagus, each stalk sliced into three, on a slant
■ 4 carrots, peeled and sliced finely on a slant
■ 1tbsp sunflower oil
■ 2-3 good quality steaks (rump, sirloin or fillet)
■ 1 red pepper, deseeded and sliced finely
■ 2 long red chillis, deseeded and sliced on a slant
■ 4 spring onions, topped and tailed and sliced on a slant
■ 2 baby gem lettuces, shredded
■ Large handful of baby tomatoes, halved
■ 50g roasted cashew nuts, roughly chopped
■ Large pack of fresh coriander, mint or basil leaves, roughly chopped

For the dressing:

■ 4tbsps water
■ 2tbsps lime juice
■ 1tsp Thai shrimp paste
■ 4tbsps Thai fish sauce
■ 2tbsps soft brown sugar
■ 2tsps chilli paste
■ Plenty of freshly ground black pepper


Prepare the noodles according to the instructions on the pack and then combine the dressing ingredients in a small bowl. Bring a pan of water to the boil and blanch the asparagus and carrots for a couple of minutes, until they’re just tender. Drain and set aside for later.

Heat a griddle pan or frying pan. Brush the steaks with the oil and when the pan is really hot sear them for 2mins on each side or until cooked to your liking. Transfer to a plate and leave to rest.

Combine the noodles with the rest of the ingredients, saving some of the herbs and cashew nuts to sprinkle on top for decoration.

Slice the steak with a sharp knife into fairly thin slices across the grain. Add this to the noodle mixture. Pour over the dressing and toss to combine. Sprinkle with herbs and extra cashew nuts and serve.


(Image: Ewelina Karbowiak)