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Sunday, July 15, 2018

Express recipe: Whip up nutritious stir-fry rice noodles in no time

Stir-fry rice noodles recipe: Most regular wheat noodles are made largely of refined all-purpose flour (or maida) which is only starch. If you can find, use whole-wheat noodles, or other varieties of gluten-free noodles made with millets like buckwheat or soybean.

Written by Ashima Goyal Siraj | Bucharest | Updated: July 14, 2018 11:30:29 am
recipe, stir fry recipe, stir fry nice noodles, indian express, indian express news Make this healthy stir-fry noodles to satiate your hunger. (Source: Getty Images)

Stir-fry is a great way of combining grains and vegetables. If you choose a lot of different types of vegetables, you can have one dish that is complete in carbohydrates, proteins, vitamins, and minerals. Since kids love noodles, this recipe is a tasty way to incorporate all the nutrients. In this stir-fry noodle recipe, I have used rice noodles instead of regular wheat noodles.

Most regular wheat noodles are made largely of refined all-purpose flour (or maida) which is only starch. If you can find, use whole-wheat noodles, or other varieties of gluten-free noodles made with millets like buckwheat or soybean. The grain, however, can be anything. You can use pasta, or noodles, or rice like in this vegetarian paella recipe  where I used a mix of white and brown rice or a millet like in this millet stir-fry recipe.

For vegetables, chose a variety of seasonal vegetables. The more colourful the mix, the more beautiful as well nutritious the dish is. In this recipe, I have used a mix of red, yellow, and green peppers, broccoli, spring onion, carrots, and leek.

Stir-Fry rice noodles

Prep Time: 10 mins | Cook Time: 20 mins | Serves 4

Ingredients:

2 tbsp – Olive oil
1 tsp – Sesame seeds
2 cloves of garlic
1 cup broccoli florets
2 carrots
2-3 spring onions
1 leek
1 cup mixed peppers
1 tbsp – Rice vinegar
Salt, to taste
Black pepper, to taste
200g – Rice noodles

Method:

* Cut broccoli florets into bite size pieces.

* Cut the remaining vegetables into thin slices.

* Heat olive oil in a broad pan. Once the oil is hot, add garlic and sesame seeds and sauté for a minute. This will flavour the oil.

* Next add in vegetables that take longer to cook like the broccoli florets and carrots. Sauté for two minutes.

* Now add the leek, spring onions, and all the peppers. Mix well and cook for just about 5 minutes. We want the vegetables to retain their crispiness.

* Drizzle vinegar and season with salt and pepper.

* Bring around eight cups of water to boil in a deep pot and add the noodles with some salt. Cook the noodles according to packet instructions. Normally rice noodles just take 8-10 minutes. Once the noodles are cooked, drain and add them directly to the vegetables in the pan.

* Mix well and adjust the seasoning.

* Serve hot.

After working for six years as an engineer, I studied social policy and am now a full-time volunteer, serving children. Children are my first love. My other ‘first love’ is Food. Food is story-telling, its conversation, and it’s also service. Food nourishes our body, mind, and soul. Eating well doesn’t require fancy cooking, but it does require mindfulness and practice. Anybody can cook and everybody should cook! I blog about my adventures in the kitchen at My Weekend Kitchen.

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