LOW-CARB 'GLASS' (GREEN BEAN STARCH) NOODLES: good for pre-diabetics and weight loss

Love noodles but worried about carbs?  Noodles made from green bean starch are a great solution. 

Springy low-carb noodles, crunchy veg & peanut-y dressing = healthy bright, fresh Asian dishes.  Add protein of choice.  Taster: 

Most of us could/should not live without carbs and one of 67's favourites solutions is noodles made of green bean starch. (See How to Use Your Noodle/s). 

Also called 'glass', 'thread' or Dieters' Delight noodles, they are not totally carb free but the starch is of a different order, producing transparent threads which quickly absorb flavour.

They are found in Chinatowns and, surprisingly some Sainsburys & Tescos.  They're reasonably priced and come in large bundles or in bagged individual portions. 

This Spicy Glass Noodle Salad featured here is Triple Duty with a vegan base.  It comes together easily and can be made ahead.  It also helps use up items 'resting' in the veg drawer!

Dieters' Delight Noodles

Cost:  £2.00 (2/24) plus cost of protein (Prawn Noodle Salad using 140g/70z cooked prawns works out at £6 for 4 portions)
Feeds: 3-4; (recipe halves nicely)

Ingred:
   114gm/4oz 'glass' green bean starch noodle3

   6 tbsp spring onions, white & green, finely chopped
   
   30g/1oz drained tinned water chestnuts, in fine matchsticks
   30g/1oz drained tinned bamboo shoots, in fine matchsticks

   30g/1oz finely sliced red bell pepper

   1/4 cup defrosted frozen peas

   any cooked leftover veg like cauliflower, broccoli, green beans, mange tout 

    generous handful salted roasted peanuts, coarsely chopped (if using store-bought, rub roughly with paper serviettes to remove smoky of the oil and salt)

     min 140g/7oz protein, if using

   pinch or two chilli flakes, to taste (opt)

Dressing:

1 tsp sesame oil (opt)

2 tbsp peanut butter or tahini

1.5 tbsp cold jasmine tea (or stock or water)

1.5 tbsp soy sauce, pref reduced salt for oldies   

1.5 tbsp red wine (or other) vinegar

1.5-2 tbsp sugar or honey or maple syrup

1.5 tbsp peanut or other light veg oil

2 med cloves peeled garlic, grated

30g/1oz peeled fresh ginger, grated

juice & zest of half an orange

Method:

1. Place noodles in a deep bowl; cover in boiling water 5 mins; drain and rinse in cold water.  
2. If you like, cut noodles in 2-3 places;  shorter noodle strands are easier to mix, serve & (for kids) to eat.  Mix in a teaspoon of sesame oil to stop noodles sticking
3. If using cooked prawns, cut them in half from the back (where the vein would be) opening them out like a butterfly 
4. Combine dressing ingred; process or agitate in a jar with a tight fitting lid till smooth; taste for seasoning
5. Pour over noodles; toss to distribute
6. Reserve a few prawns, if using, a few water chestnuts, bamboo shoots, bell pepper, peas, green onions & the peanuts for garnish
7. Spread out a layer of noodles in the base of a serving dish; add a layer of vegetables/protein; lightly season with pepper and salt; continue layers until noodles & veg/protein is used up
8. Arrange veg garnish & nuts prettily on top

Comments:

'...a really fresh and bright taste; the peanuts and other crunchy bits give added interest.  It's a whole group of flavours I'm not used to that works wonderfully.  Thank you for broadening my taste experience.'  Political Agent

'This is the kind of salad that's perfect for a heatwave - easy to make, prepared in advance and delicious cold. It's a true Slimmers' Delight.' Retired writer 

Tips

• other great carb substitutes are celeriac (treat them like potatoes in salads & stews and as wedges/fries) and cauliflower mash
• prawns halved down the middle are easier to distribute through the noodles; they also go further
• for more protein, add cubes of smoked tofu, cooked chicken or other meat or an omelette sliced in shreds 
• this is quite spicy & pungent and may not appeal to children; for kids, 67 recommends quick and easy Unfried Rice, without the egg for vegans

                 More vegan dishes on Nav Bar/Recipes II...

Please leave a Comment in the box below

This recipe has  been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.