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.