Your Guide to Grain-Free Asian Noodles

Step into any Asian grocery store, and one thing will become abundantly clear: there are a lot of different types of noodles. In fact, every East Asian country seems to have its own selection of noodles that vary in purpose, length, texture, and ingredients.

If it’s your first time walking down the noodle aisle of an Asian grocery store, or the Asian aisle of any American-centric market, it can be an eye-opening, but also overwhelming experience — especially if you have a specific dietary restriction. If you’re allergic to gluten or grains, don’t despair — there are noodles out there for you, too, and we’re here to share them with you.

Soba

Soba noodles are Japanese noodles made from buckwheat flour. Although buckwheat has the word “wheat” in it, it is actually a seed and not a grain, making these noodles grain-free. Soba noodles are about the thickness of standard spaghetti and are fairly versatile. They can be served hot or cold and be added to soups, stir-frys, or served on their own with dipping sauce on the side, as in the Zaru Soba pictured above.

Compared to traditional pasta, buckwheat flour, the main ingredient of soba, has fewer calories and carbohydrates and is higher in both protein and fiber. Clinical studies have shown that regular consumption of buckwheat may improve heart health, reduce inflammation, and that it contains an antioxidant that can improve circulation. If you are diabetic, then you may be able to eat soba, as buckwheat is low on the glycemic index.

Buckwheat can be found in the international aisle of most grocery stores, the Asian supermarket, or you can buy this 8-ounce package of Eden Foods Soba online. When choosing soba, but sure to read the ingredients list before you make your purchase. Some varieties of soba are made with wheat flour and buckwheat flour. If you are allergic or sensitive to gluten, choose soba made with 100 percent buckwheat flour.

Try soba noodles in recipes like this Roasted Red Bell Pepper Sesame Soba, this Maple Soy Soba Stir Fry, or this Miso Soba Soup With Mushrooms.

Shirataki

Shirataki noodles are thin, translucent Japanese noodles that are made from the starch of the konjac yam, also known as Devil’s Tongue yam. Shirataki noodles may also be made with konjac and tofu (tofu shirataki), and are more opaque in color. Others might include seaweed, to give them a darker color. Literally translated, their name means “white waterfall,” which perfectly captures what 100 percent shirataki noodles look like when you hoist up a bunch of them using chopsticks. Flavorless on their own, these chewy noodles can be used in cold noodle dishes, soups, and stir-frys. Shirataki noodles come ready-made in bags and require no pre-cooking before being added to dishes.

Because shirataki noodles are made with starch, they are gluten-free, grain-free, and soy-free, as long as you avoid tofu shirataki. They are also free from carbohydrates, making them a low-calorie food, however, they are lacking in nutrition, so be sure to pair shirataki noodles with plenty of veggies. Before cooking with shirataki noodles, be sure to give them a good rinse to eliminate any pungent odors.

In recent years, shirataki noodles have grown in popularity and can be found in the refrigerated section of most grocery stores, usually near the tofu. If you seek variety, check your local Asian grocery store. You can also buy an eight-ounce package of House Foods Tofu Shirataki Noodles for $1.99 or try this Miracle Noodle Variety Pack, which comes with two seven-ounce bags each of Angel Hair, Rice, and Fettuccine-style shirataki noodles, for $9.40.

Try shirataki noodles in the Shirataki Pad Thai pictured above, this Rainbow Shirataki Noodle Bake, and this Sichuan Sesame Shirataki Noodles and Cucumber Salad. For more tips on how to cook with shirataki noodles, read How to Use Protein-Rich Tofu Shirataki Noodles to Make Grain-Free Pasta.

Japchae

Japchae noodles, also known as jap che, chap che, or glass noodles, are a type of Korean cellophane noodle made from sweet potato starch. They are long, thin, and have a dense, chewy, and slippery texture. Similar to rice noodles, japchae noodles cook relatively fast and are ready to be used in dishes in just 5 minutes. They are flavorless on their own, but shine when cooked in sesame oil with vegetables and plant-based protein as well as soups and stews.

Look for japchae noodles in the noodle section of the Asian grocery store, but be sure to read the ingredients. Some noodles labeled “sweet potato noodles” also include wheat flour in the ingredients. You can also pick up a 12-ounce package of Assi Japchae Noodles made from 100 percent sweet potato starch for $7.47 online.

Japchae noodles are high in carbohydrates but lack significant nutrition, so always be sure to pair it with vegetables. Try them in Japchae: Korean Sweet Potato Noodles With Tofu, add them to this Korean Kimchi Stew, or try them in place of spaghetti in these Korean Peanut Noodles With Vegetables and Tofu.

Kelp Noodles

Kelp noodles are a type of noodle that are made from a brown seaweed that grows in deep waters. They are commonly used in Korean cuisine and have a neutral taste and a light, springy texture. Kelp noodles are a gluten-free and grain-free food. Like other sea vegetables, kelp noodles low in calories and are a good source of nutrients such as iron, calcium, and vitamin K. They are also a relatively good source of dietary fiber, which adds bulk to your foods and makes you feel fuller for longer periods of time.

Kelp noodles can be trickier to find compared to other Asian noodles. Your best bet is Asian speciality stores or health food marts. Or, you can purchase a two-pack of 12-ounce package of Sea Tangle Noodle Company Kelp Noodles for $12.99.

Kelp noodles work in a wide variety of dishes such as soups, salads, and stir-frys. Try them in this Sweet Potato, Red Cabbage, and Kelp Noodles With Miso Dressing, this Kelp Noodle Sea Salad, or this Kelp Noodles in Peanut-Miso Sauce.

Mung Bean Noodles

Mung bean noodles, also known as cellophane noodles, vermicelli, glass noodles, and other names are long, thin noodles made from mung bean starch. Sold in dry bundles, these noodles cook in less than a minute and are clear, silky, and rubbery in texture. They are most popular in Thai and Vietnamese dishes, where they are used in stir-frys, soups, and spring rolls, and can vary in shape and thickness. The thicker varieties work in soup and stir-fried dishes while the thin ones work best in spring rolls.

You can find mung bean noodles in the noodle section of the Asian grocery store. Or, you can pick up a 5.29-ounce package of Dynasty SaiFun Bean Threads Noodles for $2.44 online.

Try thin mung bean noodles in this Mung Bean and Noodle Bowl With Pecan Dipping Sauce, these Chinese 5-Spice Pulled Jackfruit Spring Rolls, or replace the rice noodles in this Vietnamese Cut Rice Noodle Soup with mung bean noodles. You could also replace the spaghetti in this 15-Minute Shanghai Sesame Noodle recipe with thicker mung bean noodles.

For tips on cooking noodles, read 20 Vegan Noodle Dishes You Need to Try Before You Die and Secrets to Sautéing and Stir-Frying Veggies Chinese Style.

Are you as obsessed with noodles as we are? Get out The Ultimate Guide to Vegan Noodles! for all some awesome articles about noodles! We also highly recommend downloading our Food Monster App, which is available for both Android and iPhone, and can also be found on Instagram and Facebook. The app has more than 8,000 plant-based, allergy-friendly recipes, and subscribers gain access to ten new recipes per day. Check it out!

Lead image source: Zaru Soba