Soba noodles with vegetables ‘lao mien’ 撈麵 (FODMAP friendly)

Soba noodles tossed with soy sauce, sesame oil and sauté carrot, capsicum and zucchini.

‘Lao’ (撈) means mix and ‘mien’ (麵) means noodles. Lao mien means cooked noodles tossed with various sauces, Asian herbs and spices, meat or vegetables. The noodles can be served warm, chilled or at room temperature, a popular and ancient way to enjoy noodles in all seasons.

(serves 4 as a FODMAP recipe)

 1. Cooking the noodles


  • 120g dry wheat noodles (I am using soba noodles for a FODMAP friendly recipe)
  • salt to taste
  • cooking oil
  • 1 tbsp. dark soy sauce
  • 1 tbsp. sesame oil
  • 1 tbsp. sesame seed, toasted

FODMAP note: soba noodles with wheat were tested by Monash University – the FODMAP diet portion is 1/3 cup of noodles or 90g per person. Data as at March 2017.


Bring a large saucepan of water to a boil, add noodles, some cooking oil and salt; bring to boil again; turn the heat down to medium and cook the noodles until just done (e.g. not too soft).

Drain the soba noodles with a sieve over the sink; rinse noodles with tap water until cool; drain well

Transfer the cooked noodles to a mixing bowl, and toss with dark soy sauce, sesame oil, and sesame seeds.

2. Sauté the vegetables


  • 1 capsicum, approximately 200g, deveined and thinly sliced
  • 2 carrots, approximately 200g, peeled and julienne
  • 2 zucchini, approximately 200g, julienne
  • 1tsp fish sauce
  • 1 tsp. sugar
  • salt to taste
  • cooking oil


  • Heat up some cooking oil in a frying pan, add carrots, capsicum, sugar and fish sauce, toss briefly; add zucchini, toss

To finish


  • Green shallot/scallion, sliced, to garnish
  • Sesame seeds, toasted, to garnish


  • Toss the noodles and vegetables, and mix well; garnish with green shallot and a little more sesame seeds.

FODMAP note: use the green part of the shallot for a FODMAP recipe

Ingredients - soba noodles with vegetables (low FODMAP, Vegan)
Ingredients – soba noodles with vegetables
Soba noodles tossed with sautéed vegetables, soy sauce and sesame oil.
Soba noodles tossed with sautéed vegetables, soy sauce and sesame oil.

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