Soba noodles tossed with soy sauce, sesame oil and sautéed 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 or at room temperature , a popular and ancient way to enjoy noodles all seasons.
(serves 4 as a FODMAP recipe)
1. Cooking the noodles
Ingredients
- 120g dry soba noodles
- 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 was tested by Monash University – the FODMAP diet portion is 1/3 cup noodles, or 90g per person. Data as at March 2017.
Method
Bring a large saucepan of water to 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, toss with dark soy sauce, sesame oil, sesame seeds.
2. Sauté the vegetables
Ingredients
- 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
Method
- Heat up some cooking oil in a frying pan, add carrots, capsicum, sugar and fish sauce, toss briefly; add zucchini, toss
To finish
Ingredients
- Green shallot / scallion, sliced, to garnish
- Sesame seeds, toasted, to garnish
Method
- Toss the noodles and vegetable, 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
