A quick and easy vegan shirataki noodle stir-fry — low-carb, gluten-free, and a perfect healthy alternative to traditional noodles!
Eating low-carb isn’t just about losing weight — it’s about improving our health. I recently started following a low-carb vegetarian diet (dairy-free) for health reasons. It’s also a way to prepare for and adapt to a keto diet. I’m not a nutrition specialist, so I won’t go into theories or give advice here, but if you’re interested in my low-carb meal ideas, I encourage you to follow my Instagram for more updates!
WHAT ARE SHIRATAKI NOODLES?
Shirataki noodles (also called miracle noodles) come from Japan. They’re made with glucomannan, a fiber from the root of the konjac yam, which is why they’re also called konjac noodles. Konjac is a plant in the same family as taro and yam, but most of its carbs are non-digestible.
Shirataki noodles are 97% water and 3% soluble fiber, making them a perfect low-carb/keto, low-calorie, and gluten-free substitute for wheat noodles or pasta.
The word “shirataki” (白滝, しらたき) means “white waterfall” in Japanese. Some of you may have made jelly using konjac (glucomannan) powder, since it’s a plant-based gelling agent. It can also be used as a thickener like arrowroot starch and cornstarch in keto cooking. This gives you an idea of shirataki noodles’ appearance and texture — translucent, stretchy, and bouncy.
A QUICK MEAL WITH SHIRATAKI NOODLES
Shirataki noodles are packaged in water to keep them soft, so you don’t need to cook them separately like traditional stir-fried noodles. It takes only 15 minutes of cooking time (or even less). From sautéing to stir-frying, everything happens in the same pan. A fuss-free, delicious meal!
WHY I USE SHIRATAKI NOODLES FOR JAPCHAE
First and foremost — I love japchae! Japchae (잡채) is a classic Korean dish made with glass noodles, various veggies, and meat (which we’ll skip in this vegan recipe). Glass noodles are also chewy and springy, but their main ingredient — sweet potato starch — is very high in carbs. With a similar texture, shirataki noodles make a great low-carb alternative!
Another reason is that shirataki noodles are gluten-free! Unlike many gluten-free noodles, shirataki noodles are firm and bouncy enough for stir-frying. They’re an excellent choice for people with food allergies too!
HOW TO MAKE SHIRATAKI NOODLE STIR-FRY
Rinse the shirataki noodles with cold water. Drain well and set aside.
Heat a tablespoon of olive oil in a frying pan over medium heat. Add the mushrooms and stir-fry until soft, then season with a pinch of salt. Transfer to a small bowl and set aside.
Add a teaspoon of olive oil and sauté the garlic, white part of the green onion, and ginger until fragrant. Add the carrots and stir-fry until soft, about 2–3 minutes.
Add the spinach and stir-fry until it starts to wilt but is still slightly firm. Push everything to one side of the pan and add the shirataki noodles. Stir-fry for about 30 seconds.
Stir in the tamari, dark soy sauce, sea salt, and white pepper. Use chopsticks to lift and mix everything until the noodles are evenly colored and most of the liquid has evaporated. Taste and adjust seasoning if needed. Stir in the sesame oil and turn off the heat. Garnish with the green part of the green onion and white sesame seeds. Serve with chili sauce if you like.
