雜菜炒蒟蒻麵 (韓式炒粉絲)

This vegan savory shirataki noodle stir-fry is easy and tasty. A perfect low-carb and gluten-free alternative for traditional pasta and noodles!

Eating low-carb is not only to lose weight, but improve our health. I’m recently following a low-carb vegetarian diet (dairy-free) for health reasons. It’s also a way to prepare and adapt a keto diet. I’m not a nutrition specialist so I’m not going to explain theories or give advice here, but if you’re interested in my low-carb meal ideas, I sincerely encourage you to follow my instagram account for more updates!

WHAT IS SHIRATAKI NOODLE?

Shirataki noodle (miracle noodle) comes from Japan. It is a kind of noodle made with glucomannan, which is fiber from the root of a plant called konjac yam, so shirataki noodles are also called konjac noodles. Konjac is a plant from the same genus family as taro and yam, but most of its carbs are non-digestible.

Inside shirataki noodles, 97% is water and 3% is soluble fiber so they are a perfect low-carb/keto, low-calorie as well as gluten-free substitution for wheat noodles or pasta.

The word ‘Shirataki’ (白滝, しらたき) means ‘white waterfall’ in Japanese. I guess some of you may have made jelly using konjac (glucomannan) powder because it is a plant-based ingredient. It can also be used as a thickening agent like arrowroot starch and cornstarch in a keto diet. Now you can imagine how the appearance and texture of shirataki noodle is – translucent, stretchy 和 bouncy.

QUICK MEAL WITH SHIRATAKI NOODLES

Shirataki noodles are normally packed with water so they are kept soft. You do not need to cook them separately like traditional stir-fried noodles. It takes you only 15 minutes cooking time (or even less). From sautéing to stir frying, they all happen in the same pan. A fuss-free and delicious meal!

WHY I USE SHIRATAKI NOODLES TO MAKE JAPCHAE?

First thing first is I love Japchae very much! Japchae (잡채) is a delicious classic Korean dishes made with glass noodles, various veggies and meat (we will omit it in this vegan recipe). Glass noodles are also a kind of chewy and springy noodles. However, the main ingredient of glass noodles, sweet potato starch is so high in carbs. With similar texture, shirataki noodles become a great alternative to reduce carb intake!

Another reason is that, shirataki noodles are gluten-free! Unlike ordinary gluten-free noodles, the texture of shirataki noodles is so firm and bouncy that makes it great for stir-frying. So shirataki noodles are an amazing choice for people with allergies too!

HOW TO MAKE SHIRATAKI NOODLE STIR-FRY

Rinse shirataki noodles with cold water. Drain well and set aside.

Heat a tablespoon olive oil in a frying pan over medium heat. Add mushrooms to stir fry until they become soft, then season with a pinch of salt. Transfer them to a small bowl and set aside.

Add a teaspoon of olive oil to sauté garlic, green onion white and ginger until fragrant, then add carrots to stir fry until soft, for about 2-3 minutes.

Add spinach to stir fry until it starts to soften but not tender. Push every to one side of the pan and add shirataki noodles to stir fry for about 30 seconds.

Stir in tamari, gluten-free dark soy sauce, sea salt and white pepper. Use chopsticks to keep lifting and mixing everything until the noodles are evenly colored and most liquid in the pan is evaporated. Taste and add more seasoning if necessary. Stir in sesame oil and turn off the heat. Garnish with green part of green onion and white sesame seeds. Serve with chili sauce if you prefer.

營養資料

註: 淨碳水化合物含量不包括膳食纖維、赤藻糖醇及阿洛酮糖，因為它們不會影響多數人的血糖指數。這些數值由我們人手計算，資訊僅供你們參考。數據亦會因不同的食材牌子而異，你亦可以自行計算。

食譜份量: 2份
淨碳水含量: 7克

MORE ASIAN-STYLE/HONG KONG-STYLE RECIPES 更多亞洲/港式食譜

• Gluten-free Vegan Rainbow Crispy Pan Fried Dumplings 無麩純素彩虹煎餃子
• HK x Viet-style Rice Paper Spring Rolls 炸米紙春卷
• Vegan Kimchi Turnip Cakes 純素泡菜蘿蔔糕
• Gluten-free Pan-fried Veggie Buns 無麩純素生煎包
• Hong Kong-style Vegan Chow Fun 港式乾炒河粉

已經試過我的食譜了嗎? 在 Instagram 上標註我，並點擊追蹤，可以看到更多最新的食譜!

已經試過我的食譜了嗎? 在Instagram上標註我，並點擊追蹤，可以看到更多最新的食譜!

Veggie Shirataki Noodle Stir-Fry (Japchae) 雜菜炒蒟蒻麵 (韓式炒粉絲)

lokyisfoodstudio

This vegan savory shirataki noodle stir-fry is easy and tasty. A perfect low-carb and gluten-free alternative for traditional pasta and noodles!

列印食譜 釘存食譜

準備時間 10 minutes 分鐘

烹調時間 15 minutes 分鐘

總時間 25 minutes 分鐘

菜品 主菜

菜式 Asian, Japanese, Korean

份量 2 persons

卡路里 176 大卡

材料

  

• 360 克 shirataki noodles
• 1 1/3 湯匙 特級初榨橄欖油
• 4-5 白蘑菇 切片
• 少許 海鹽
• 2 cloves 蒜頭 切片
• 1 根 green onion green & white separated, thinly sliced
• 1 茶匙 ginger 切蔥花
• 2 medium 甘筍 130 grams
• 180 克 spinach 6 cups, cut shorter
• 2 茶匙 tamari sub coconut aminos for lower carb
• 2 茶匙 gluten-free dark soy sauce omit for lower carb
• 1/4 茶匙 海鹽
• 1/2 茶匙 ground white pepper
• 1 茶匙 sesame oil
• 少許 white sesame seeds
• chili sauce optional for serving

做法

 

• Rinse shirataki noodles with cold water. Drain well and set aside.
• Heat a tablespoon olive oil in a frying pan over medium heat. Add mushrooms to stir fry until they become soft, then season with a pinch of salt. Transfer them to a small bowl and set aside. Add a teaspoon of olive oil to sauté garlic, white part of green onion and ginger until fragrant, then add carrots to stir fry until soft, for about 2-3 minutes. Add spinach to stir fry until it starts to soften but not tender.
• Push every to one side of the pan and add shirataki noodles to stir fry for about 30 seconds, then stir in tamari, gluten-free dark soy sauce, sea salt and white pepper. Use chopsticks to keep lifting and mixing everything until the noodles are evenly colored and most liquid in the pan is evaporated. Taste and add more seasoning if necessary. Stir in sesame oil and turn off the heat.
• Garnish with green part of green onion and white sesame seeds. Serve with chili sauce if you prefer.

關鍵字 dinner, easy, Gluten-free, Low-carb, lunch, noodles, Savory, stir-fry, Vegan, 低碳, 低醣, 午餐, 晚餐, 炒麵, 無麩質, 簡易, 純素