Ginger Sesame Noodle Stir-Fry
These Ginger Sesame Noodles are a flavourful, plant-based dish packed with vibrant vegetables, whole grains, and a rich, tangy sesame-ginger sauce. Perfect for a quick and nutritious weeknight meal, it’s both satisfying and diabetes-friendly with its high fibre and low glycemic index ingredients.
Servings: 4
Calories: 324.4kcal
Ingredients
- 8 oz chickpea noodles or edamame or lentil noodles for added protein
- 1 tsp sesame oil
- ½ red onion thinly sliced
- 1 red bell pepper thinly sliced
- 1 cup broccoli florets
- 1 carrot medium, ribboned or thinly sliced
- 1 cup snow peas trimmed
For the Sauce
- 2 tbsp soy sauce low-sodium
- 1 tbsp rice vinegar
- 1 tbsp ginger fresh, grated
- 2 tsp sesame oil
- 1 tsp maple syrup optional
- 2 tbsp tahini
- 2 cloves garlic minced
- 1 tbsp water to thin the sauce if needed
Garnishes
- 1 tbsp sesame seeds
- 2 green onion thinly sliced
- 1 handful cilantro chopped
Equipment
- Large skillet
Instructions
- Bring a pot of water to a boil and cook the noodles according to the package instructions. Drain and set aside.8 oz chickpea noodles
- In a large skillet or wok, heat sesame oil over medium heat. Add the red onion, red bell pepper, broccoli, carrot ribbons, and snow peas. Sauté for 3-5 minutes until tender-crisp.1 tsp sesame oil, ½ red onion, 1 red bell pepper, 1 cup broccoli, 1 carrot, 1 cup snow peas
- In a small bowl, whisk together the soy sauce, rice vinegar, grated ginger, sesame oil, maple syrup (if using), tahini, minced garlic, and 1 tablespoon water. Adjust the thickness of the sauce with additional water if necessary.2 tbsp soy sauce, 1 tbsp rice vinegar, 1 tbsp ginger, 2 tsp sesame oil, 1 tsp maple syrup, 2 tbsp tahini, 2 cloves garlic, 1 tbsp water
- Add the cooked noodles to the skillet with the sautéed vegetables. Pour the sauce over the noodles and vegetables, tossing everything together until well coated. Cook for another 2-3 minutes to heat everything through.
- Divide the noodles into bowls and garnish with sesame seeds, green onions, and chopped cilantro.1 tbsp sesame seeds, 2 green onion, 1 handful cilantro
Cooking Tips
- Use Whole Grain or High-Protein Noodles: Opt for whole wheat or legume-based noodles (like chickpea or edamame) to increase protein and fibre content, which helps regulate blood sugar levels.
- Prep Veggies Ahead: For a quicker cooking process, you can prep the vegetables in advance and store them in the fridge until ready to cook.
- Spice it Up: If you enjoy a bit of heat, add red pepper flakes or sriracha to the sauce for a spicy kick without extra sugar or sodium.
- Add Protein: For more protein, toss in tofu, tempeh, or edamame beans, especially for those following a plant-based diet.
- Thinner Sauce: Adjust the consistency of the sauce by adding more water or a little vegetable broth if it’s too thick for your liking.
Nutrition
Nutrition Facts
Ginger Sesame Noodle Stir-Fry
Serving Size
1.75 cups
Amount per Serving
Calories
324.4
% Daily Value*
Fat
11.8
g
18
%
Saturated Fat
1.2
g
8
%
Sodium
373.4
mg
16
%
Potassium
361.2
mg
10
%
Carbohydrates
44.7
g
15
%
Fiber
11.3
g
47
%
Sugar
10.2
g
11
%
Protein
18.5
g
37
%
Vitamin C
76.6
mg
93
%
Calcium
113.7
mg
11
%
Iron
7.1
mg
39
%
Magnesium
40
mg
10
%
Zinc
0.9
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.