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.
- Suitable for diets:
- Dairy-Free
- Heart-Healthy
- Plant-Based
- Vegan
- Vegetarian
Why Diabetes Friendly?
- Whole wheat or high-protein noodles (such as edamame or chickpea) have a lower glycemic index, which helps regulate blood sugar levels.
- High-fibre vegetables like broccoli, carrots, and snow peas slow the absorption of sugar into the bloodstream.
- The sauce is made with low-sodium soy sauce and tahini, which provide flavour without added sugars.
- Maple syrup is optional, so the recipe can easily be kept low-sugar.
- Sesame oil is a healthy fat that supports better glycemic control.
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Equipment
- Large skillet
Ingredients
- chickpea noodles (or edamame or lentil noodles for added protein) 8 oz
- sesame oil 1 tsp
- red onion (thinly sliced) ½
- red bell pepper (thinly sliced) 1
- broccoli ( florets) 1 cup
- carrot (medium, ribboned or thinly sliced) 1
- snow peas (trimmed) 1 cup
For the Sauce
- soy sauce (low-sodium) 2 tbsp
- rice vinegar 1 tbsp
- ginger (fresh, grated) 1 tbsp
- sesame oil 2 tsp
- maple syrup (optional) 1 tsp
- tahini 2 tbsp
- garlic (minced) 2 cloves
- water (to thin the sauce if needed) 1 tbsp
Garnishes
- sesame seeds 1 tbsp
- green onion (thinly sliced) 2
- cilantro (chopped) 1 handful
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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.
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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
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FAQ
Can I make this gluten-free?
Yes, use gluten-free noodles (such as rice or quinoa noodles) and replace the soy sauce with tamari or a gluten-free soy sauce alternative.Can I add protein to this dish?
Yes, tofu, tempeh, or even grilled chicken (if you are not following a vegan/vegetarian diet) are excellent protein additions.How do I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave, adding a bit of water to loosen the sauce if needed.Can I make the sauce ahead of time?
Yes, you can prepare the sauce and store it in the refrigerator for up to 3 days. Just give it a good whisk before using.Can I omit the maple syrup?
Yes, the maple syrup is optional, and the dish will still have plenty of flavour without it.
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Nutrition
Per serving
Calories: 324.4kcal
Carbohydrates: 44.7g
Fiber: 11.3g
Sugar: 10.2g
Fat: 11.8g
Saturated Fat: 1.2g
Trans Fat:
Protein: 18.5g
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.
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