Simple soba noodles with vegetables 撈麵 (low FODMAP, vegan)

Soba noodles with vegetables 撈麵 (FODMAP friendly)

A simple ‘lao mian’ 撈麵 -noodles mixed with soy, sesame oil and whatever you like. ‘Lao’means mix, ‘mian’ means noodles.


(Serves 4 as a FODMAP friendly recipe)

  • 120g dry soba noodles, approximately 360g cooked
  • 1 capsicum, approximately 200g, cleaned and thinly sliced
  • 2 carrots, approximately 200g, skin peeled and julienne
  • 2 zucchini, approximately 200g, julienne
  • 10g green shallot **
  • 2 tbsp. sesame oil
  • 1 tbsp. sesame seed
  • 1 tbsp. sugar
  • 1 tbsp. soy sauce
  • 1 tbsp. dark soy sauce
  • 1 tbsp. chili sauce (optional)
  • 1 tbsp. cooking oil
  • salt and black pepper to taste

* Soba noodles with wheat was tested by Monash University  – the FODMAP diet portion is 1/3 cup noodles, or 90g per person. Data as at March 2017.

** green shallot – for a FODMAP recipe, use the green part only.


  • Cook the soba noodles per instruction on the package. (check cooked weight for a FODMAP diet).  Drain the soba noodles with a sieve, rinse under tap water, drain again; then mix with soy sauce, dark soy sauce, chili sauce and sesame oil; toss well.
  • Bring a frying pan to medium heat, add cooking oil, capsicum, zucchini, carrot and sugar, sauté until the vegetables are just cooked, approximately 2 minutes; season with salt and black pepper.
  • Mix the vegetables, sesame seeds with the noodles, toss well
  • Garnish with  green shallot and a little more sesame seeds.
Ingredients - soba noodles with vegetables (low FODMAP, Vegan)
Ingredients – soba noodles with vegetables

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