Spelt Thai Peanut Noodle Bowl

Spelt noodles bring a mild, nutty flavour that works well in a Thai-style peanut bowl. They stay firm after cooking, so the texture holds even if you prep the bowl an hour ahead.

The peanut sauce here uses natural peanut butter, lime juice, soy sauce, and a small amount of sesame oil. It's thick, savoury, and coats the noodles evenly without pooling at the bottom.

The vegetables stay raw or lightly blanched, so the bowl stays balanced - soft noodles, crisp cabbage, cool cucumber. You can swap in whatever you have in the fridge.

This dish works well for meal prep. Cook the noodles and mix the sauce ahead, then store them separately and combine just before serving.

Why You'll Love This Recipe

Peanut sauce takes under 5 minutes to mix
Spelt noodles stay firm, not soggy, when sauced
One pot for noodles, one bowl for sauce
Easily adapted to whatever vegetables you have

Peanut sauce being whisked in a bowl with lime juice and natural peanut butter for a Thai spelt noodle dish

Ingredient Notes

spelt noodles: Look for spelt spaghetti or spelt linguine in health food stores or online. Regular spelt flour pasta works the same way; avoid whole spelt if you want a lighter texture.
natural peanut butter: Use smooth natural peanut butter with no added sugar for the cleanest flavour. Almond butter or sunflower seed butter works as a nut-free swap.
soy sauce: Standard soy sauce keeps the sauce savoury. Use tamari for a gluten-free option, or coconut aminos for a lower-sodium result.
rice vinegar: Adds brightness without overpowering the peanut. Apple cider vinegar is a close substitute in the same amount.
fresh ginger: Grate it finely so it distributes through the sauce. Ground ginger works in a pinch - use one-quarter of the amount.
red cabbage: Adds colour and crunch. Napa cabbage or shredded kale stays crisp for longer if you're prepping ahead.

Two spelt Thai peanut noodle bowls on a wooden table with chopsticks, soy sauce, and a glass of sparkling water

Prep Time 15 mins

Cook Time 25 mins

Total Time 40 mins

Cooking Method: Stovetop

Cuisine: Thai

Courses: Main Course

Difficulty: Easy

Servings: 4

Estimated Cost: 2.80

Calories: 510

Best Season: all_year_round

Dietary: Contains gluten (spelt), contains nuts, Dairy-Free, Egg-free, High Fiber, High Protein, Vegan, Vegetarian

Description

Spelt noodles hold the peanut-lime sauce well without going soft, and the whole bowl comes together in one pot plus a mixing bowl. A reliable weeknight dinner with good texture and clean flavour.

Ingredients

Noodles and vegetables

300 g spelt spaghetti or spelt linguine (uncooked)
150 g red cabbage (finely shredded)
1 medium cucumber (julienned or thinly sliced)
2 medium carrots (peeled and julienned)
4 spring onions (thinly sliced, green and white parts)
20 g fresh coriander (roughly chopped, plus extra to serve)
100 g edamame (cooked and shelled, optional)

Peanut sauce

80 g natural smooth peanut butter (no added sugar)
3 tbsp soy sauce (or tamari for gluten-free)
3 tbsp lime juice (freshly squeezed, about 2 limes)
1 tbsp rice vinegar
2 tsp sesame oil (toasted)
1 tbsp honey or maple syrup (maple syrup for vegan)
2 cloves garlic (finely grated)
1 tsp fresh ginger (finely grated, about a 2 cm piece)
0.5 tsp chili flakes (adjust to taste)
2-4 tbsp water (to loosen sauce as needed)

Toppings

2 tbsp sesame seeds (toasted)
30 g crushed peanuts
4 lime wedges (to serve)

Instructions

Cook the noodles

1
Bring a large saucepan of well-salted water to a rolling boil.
2
Add the spelt spaghetti and cook for 1 minute less than the packet suggests, usually 8 to 9 minutes, until just al dente.
3
Reserve 120 ml of pasta water before draining, then drain the noodles through a fine-mesh colander.
4
Toss the drained noodles immediately with 1 teaspoon of sesame oil to prevent sticking and set aside.

Make the peanut sauce

5
Add the peanut butter, soy sauce, lime juice, rice vinegar, sesame oil, honey or maple syrup, garlic, ginger, and chili flakes to a medium mixing bowl.
6
Whisk with a fork until the sauce is smooth and thick, about 1 minute.
7
Add water one tablespoon at a time, whisking between additions, until the sauce flows freely from a spoon in a slow ribbon. Start with 2 tablespoons and add more if needed.
8
Taste and adjust - add more lime for acidity, soy for saltiness, or honey for balance.

Assemble the bowls

9
Add the warm spelt noodles to the bowl of peanut sauce and toss thoroughly until every strand is coated. If the sauce feels tight, add reserved pasta water one tablespoon at a time.
10
Divide the dressed noodles between four bowls.
11
Top each bowl with shredded red cabbage, julienned cucumber, julienned carrots, spring onions, coriander, and edamame if using.
12
Finish with toasted sesame seeds, crushed peanuts, and a wedge of lime. Serve right away or at room temperature within 1 hour.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 510kcal

% Daily Value *
Total Fat 21g33%
Saturated Fat 3g15%
Sodium 720mg30%
Potassium 480mg14%
Total Carbohydrate 62g21%
Dietary Fiber 8g32%
Sugars 9g
Protein 18g36%

Vitamin A 3200 IU
Vitamin C 28 mg
Calcium 65 mg
Iron 3 mg
Vitamin E 3 mg
Vitamin K 38 mcg
Thiamin 0.3 mg
Riboflavin 0.2 mg
Niacin 5 mg
Vitamin B6 0.4 mg
Folate 55 mcg
Phosphorus 260 mg
Magnesium 72 mg
Zinc 2.1 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Additional Notes

Drain spelt noodles 1 minute early - they continue to soften in the warm sauce.
Use reserved pasta water to adjust sauce thickness after tossing.
Grate ginger directly into the sauce bowl to capture all the juice.
Toast sesame seeds dry in a pan for 2 minutes before using as a topping.
For meal prep, store noodles lightly oiled to prevent clumping overnight.

Keywords: spelt thai peanut noodle bowl, spelt noodles peanut sauce, vegan spelt noodles, thai peanut noodle bowl, spelt pasta dinner, healthy noodle bowl

Equipment

large saucepan for boiling noodles
fine-mesh colander
medium mixing bowl
microplane or fine grater
wooden spoon
small whisk or fork

Tips

Salt the pasta water generously so the spelt noodles have flavour before they hit the sauce.
Cook spelt noodles one minute less than the packet suggests - they finish softening when tossed with the warm sauce.
Whisk the peanut sauce with a fork until smooth before adding lime juice, so it emulsifies without splitting.
Reserve 60 ml of pasta water to loosen the sauce if it thickens too much when tossed with the noodles.
Add toppings just before serving so the sesame seeds and herbs stay dry and the cabbage keeps its crunch.

Variations

Add 200 g sliced tofu, pan-fried until golden, for extra protein without changing the sauce.
Stir one teaspoon of chili garlic sauce into the peanut dressing for a spicier, more assertive bowl.
Use spiralised courgette alongside the spelt noodles to lighten the portion and add green colour.

Storage and Reheating

Store cooked spelt noodles and peanut sauce separately in airtight containers in the fridge for up to 3 days. The sauce thickens when cold - add a tablespoon of water and stir before using.

To reheat the noodles, place them in a colander and run hot water over them for 30 seconds, or warm in a pan with a splash of water over medium heat. Do not microwave the sauce directly from cold - warm it gently in a small saucepan instead.

The assembled bowl does not freeze well because the spelt noodles change texture. Freeze the peanut sauce alone for up to 2 months and cook fresh noodles when needed.

Serving Suggestions

Serve the bowl at room temperature or slightly warm, topped with shredded red cabbage, julienned cucumber, sliced spring onions, and crushed peanuts. A wedge of lime on the side lets each person adjust the acidity.

For a more substantial meal, add soft-boiled eggs or shredded rotisserie chicken on top. The peanut sauce pairs well with both without changing the character of the bowl.

For a casual spread, set out the noodles and toppings separately so guests can build their own bowls. The sauce and noodles both hold at room temperature for up to 90 minutes, which makes this practical for small gatherings.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-thai-peanut-noodle-bowl/

Valentina

A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!