Southeast AsianSalad

Lime Courgette-noodle Som Tam

Spiralised courgette treated as a crisp som-tam-style salad rather than pasta, with a pounded lime, chilli and date dressing, bruised tomatoes and green beans, hot chickpeas, peanuts, hemp and coconut.

Eat nowLightContains gluten, peanuts, soy
Hands-on31 minTotal time31 minEnergy761 kcalProtein39g
Recipe details
Kitchen project

Equipment: Hob

Keep chilled after cooking

Lime Courgette-Noodle Som Tam
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Courgette noodles

Crispy chickpeas

Salad

Pounded dressing

Crunch

Herbs

Now we make

Method

Do the night before

  1. 1
    Defrost 200g cooked chickpeas overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

31 min hands-on 31 min altogether
  1. 2
    Toast 8g coconut flakes in a dry pan over medium heat for 2-3 minutes, stirring frequently, until fragrant; let it cool before using
    πŸ– 3 min
  2. 3
    Drain chickpeas thoroughly and shake off as much surface water as possible
    πŸ– 1 min
  3. 4
    Spiralise 300g courgette into medium-thick noodles, cutting the longest strands into fork-length pieces. Toss with Β½ tsp salt, leave for 8 minutes, then squeeze gently in a clean tea towel until no longer dripping
    πŸ– 5 minπŸ’€ 8 min unattended
  4. 5
    Pat chickpeas dry. Heat 5ml olive oil in a wide frying pan and cook the chickpeas for 8-10 minutes, shaking occasionally, until hot and crisp-edged
    πŸ– 9 min
  5. 6
    Trim 80g green beans, blanch them in boiling water for 2 minutes, then cool under running water and cut into short lengths. Halve 150g cherry tomato
    πŸ– 5 min
  6. 7
    Pound 1 clove garlic, Β½ fresh chilli and half the 30g roasted peanuts in a mortar until broken down but not smooth. Work in 28ml lime juice, 15ml rice vinegar, 10ml date syrup and 12ml soy sauce, then bruise the blanched green beans and tomatoes briefly in the dressing so they release a little juice
    πŸ– 5 min
  7. 8
    Toss the squeezed courgette noodles with the pounded dressing, 15g roughly torn coriander leaf and 10g roughly torn mint only when ready to eat. Fold through the hot crispy chickpeas, then finish with the remaining peanuts, 10g hemp seed and coconut flakes
    πŸ– 3 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inFolatePhosphorusVitamin C
Lower inSeleniumVitamin AVitamin E

Worth noticing: Saturated Fat, Sugar and Sodium use more than half of the daily limit in this portion.

Calories

761kcal

36%
Top contributors
Chickpeas Β· 36%Peanuts Β· 23%Hemp Seed Β· 8%
20% cal

Protein

38.6g

61%
Top contributors
Chickpeas Β· 46%Peanuts Β· 20%Courgette Β· 9%
36% cal

Carbs

69.2g

Top contributors
Chickpeas Β· 56%Courgette Β· 9%Date Syrup Β· 7%
43% cal

Fat

36.7g

52%
Top contributors
Peanuts Β· 41%Chickpeas Β· 14%Coconut Flakes Β· 14%

Small numbers, big impact

Everyday essentials

Fibre29.18g
99%
Top contributors
Chickpeas Β· 52%Courgette Β· 10%Peanuts Β· 10%
Vitamin B120.00ΞΌg
0%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron11.81mg
66%
Top contributors
Chickpeas Β· 49%Peanuts Β· 10%Courgette Β· 9%
Zinc6.63mg
60%
Top contributors
Chickpeas Β· 46%Hemp Seed Β· 15%Courgette Β· 14%
Calcium287.32mg
29%
Top contributors
Chickpeas Β· 34%Courgette Β· 17%Peanuts Β· 11%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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