I have been so excited to try shirataki noodles, ever since I toured House Foods to learn how they make tofu. House Foods makes several types of the traditional Japanese noodles called shirataki. These are fresh noodles packaged in liquid and refrigerated—they’re a translucent and gelatinous, in fact shirataki means “white waterfall” in Japanese. They are made from yam and/or tofu—both are very low (10 calories per serving!) in calories and in the case of the tofu shirataki noodles, packed with nutrition, including fiber and omega-3s. You can use these in place of other noodles in your favorite pasta dish, or in an Asian-inspired noodle salad. This nutrient-rich, cool salad packs in flavor for a skinny calorie load. I included green chickpeas for crunchy nutrition, as well as bell pepper, green onions, red cabbage and a ginger-sesame dressing.
Yields 8 servings
- 2 8-ounce packages tofu shirataki noodles, spaghetti
- ½ bell pepper, diced (yellow, red, or orange)
- 1 cup sliced red cabbage
- 1 cup chopped cucumber
- 3 green onions, diced
- 1 cup green chickpeas, frozen, thawed (may substitute green peas)
- 2 tablespoons chopped cilantro
- 1 ½ tablespoons sesame seeds (black or beige)
- 1 tablespoon sesame oil
- 1 teaspoon chili oil
- 1 tablespoon rice vinegar
- 2 tablespoons reduced sodium, gluten free soy sauce
- 1 teaspoon agave syrup
- 2 cloves garlic, minced
- 1 teaspoon fresh minced ginger
- Open packages of noodles and place in colander to drain liquid. Bring a medium pot of water to boil and place noodles in the water, cover and boil for 2-3 minutes. Remove from heat and drain and rinse in the colander, cooling.
- Add cooled noodles to a large salad bowl and mix in bell pepper, cabbage, cucumber, green onions, chickpeas, cilantro and sesame seeds.
- Whisk together all dressing ingredeints in a small dish.
- Toss salad with dressing to distribute well. Chill until serving time.
Nutrients Per Serving: 47 calories, 1 g protein, 5 g carbohydrate, 3 g fat, 0g saturated fat, 2 g fiber, 2 g sugar, 153 mg sodium
Recipe and Images by Sharon Palmer, RDN