Shirataki noodles are thin, translucent, gelatinous traditional Japanese noodles made from the konjac yam (aka devil’s tongue yam or elephant yam). They are mostly comprised of glucomannan starch, which is an indigestible fiber. While very low in carbohydrates and calories and lacking much flavor of their own, shirataki noodles easily pick up the flavors of whatever sauce they are in. Their slippery texture may be a little unfamiliar to some, but dry roasting them in a non-stick pan can give them more of a pasta-like consistency.
Convenience-wise, shirataki noodles couldn’t be easier – just drain, rinse, and then use! J. Kenji López-Alt from Serious Eats even has a great recipe for Sichuan-style shirataki noodle and cucumber salad and sings their praises here.
Shirataki noodles stir-fried with vegetables provided a quick and healthy weeknight dinner. No need to feel ‘devilishly’ indulgent, here!
7 oz shirataki noodles
4 oyster mushrooms, sliced
4-5 crimini mushrooms, sliced
4-5 baby bell peppers, julienned
3 scallions, sliced into 1 inch segments, white and green parts separated
- 1/2 tsp black bean soy paste
- 1/2 tsp sugar
2 tsp low-sodium soy sauce
2 tsp canola oil
1/2 tsp sesame oil
2 cloves garlic, minced
1 tsp sriracha
Salt to taste
- Toasted sesame seeds (optional)
- Drain and rinse shirataki noodles. Set aside.
- In a nonstick skillet, heat canola oil over medium-high heat.
- Add oyster and crimini mushrooms with a pinch of salt to the pan and stir-fry for 1-2 minutes, until they begin to soften and slightly brown at the edges. Add minced garlic, soy paste, sugar, and 1 tsp low-sodium soy sauce. Stir-fry for another 1-2 minutes.
- Add bell peppers and the chopped white scallion, stir-frying until crisp tender.
- Add drained shirataki noodles to the vegetable mixture, seasoning with remaining 1 tsp low sodium soy sauce, sesame oil, and sriracha. Toss in chopped green scallion and stir-fry for another 1-2 minutes to let the flavors meld. Adjust seasoning.
- Garnish with toasted sesame seeds and serve immediately.