Low FODMAP Edamame Noodle Salad

Did you know next week is National Vegetarian Week in the UK, 10-16th of May.  To celebrate this globally, here is a wonderful low FODMAP & Vegetarian Recipe.  The Vegetarian Society in the UK is challenging everyone to try be vegetarian for this week if you can.  Try out this recipe whether you do the challenge or not!

A light and refreshing dish that’s simple to prepare, yet packed with bold flavors. This noodle salad is nutritionally complete with fibre, starch, protein, high-quality good healthy fat as well as various vitamins and minerals. It also contains at least 4 different colours of vegetables – talk about eating a rainbow!

Low FODMAP Edamame Noodle Salad

Serves 4

Ingredients:

Noodles
150g Miracle Noodle Organic Spaghetti
½ teaspoon sesame oil
125g tinned edamame beans, rinsed & drained
1 big broccoli
½ cup carrot, grated
½ cup red cabbage, grated
¼ cup spring onion, green parts only
1 red capsicum, thinly sliced
Handful coriander, to top
Handful toasted sesame seeds, to top

Peanut dressing
2 tablespoons peanut butter
2 tablespoons tamari – San-J have an amazing range
1 tablespoon rice vinegar
1 tablespoon ginger, grated
1 teaspoon red chili flakes
1 lime, juice only

Method:

1. Cook the noodles in boiling water until tender, based on the instructions on the packet.
2. Once cooked, drain and rinse the noodles in cold water then toss with the sesame oil and set aside.
3. Steam the broccoli over boiling water for 3-5 minutes, then rinse in cold water and set aside with other vegetables.
*Steaming the broccoli (and other vegetables) will help to preserve the water-soluble vitamins that would otherwise leach into water if boiled.
4. In a small bowl, whisk the peanut butter, tamari, rice vinegar, ginger, chili flakes and lime juice. Add some warm water to get the desired consistency.
5. Toss the noodles, vegetables and spring onion in the peanut dressing.
6. Serve with fresh coriander on top and enjoy!

San-J Teriyaki Sauce and San-J Tamari Soy Sauce are available online through San-J.

San-J Tamari Soy Sauce is FODMAP Friendly and has great flavor enhancing properties. Made with 100% soy and no wheat, it has a richer, milder, more complex taste than regular soy sauce. Add Tamari to soups, gravies, sauces and casseroles. Use it as a marinade and in stir-fry dishes.

San-J Teriyaki Sauce has a perfect balance of Tamari’s rich flavour and a mild sweetness with a hint of ginger and garlic. It is so versatile and great to use as a marinade or for stir-fry’s and fried rice. Marinating and seasoning meats, fish and vegetables is a snap with San-J Teriyaki Sauce. Marinate meat for 30 minutes and cook as desired, or marinate vegetables for 10 minutes and sauté or steam. Certified FODMAP Friendly, gluten-free by the Gluten-Free Certification Organization and now verified Non-GMO by the Non-GMO Project.

Miracle Noodles has a large FODMAP Friendly range including: Miracle Noodle Organic Spaghetti: just add a sauce and some fresh low FODMAP vegetables to Organic Spaghetti for a healthy meal.  Miracle Noodle Organic Shirataki Spaghetti has soluble fiber which helps you feel full. It’s almost like a magic trick: no calories but enough fibre to help you feel full without feeling heavy.

Written by Thimpika Sachdej (Registered Nutritionist)
Reviewed by Kiarra Martindale (Accredited Practising Dietitian)