When time is short, and hunger strikes, these vegetable stir fry Veggie Mung Bean Noodles are my trusty solution. Packed with vibrant, fresh vegetables, this dish is not only vegan and gluten-free but also incredibly satisfying and quick to prepare.
Why are Veggie Mung Bean Noodles healthy?
Mung beans are high in nutrients and antioxidants, which may provide health benefits.
Healthline
And it’s gluten-free!!
Health benefits aside – growing up, my family had a tradition of weekly noodle nights, where we’d experiment with different types of noodles and sauces. One evening, my mom introduced us to mung bean noodles, and they quickly became a staple in our pantry. Their light, chewy texture and quick cooking time make them perfect for busy weeknights.
One of the best things about mung bean noodles is their versatility. You can pair them with almost any vegetable you have on hand. For this recipe, I like to use a mix of Chinese broccoli, carrots, red peppers, and scallions. The key to a great stir fry is to have all your ingredients prepped and ready to go before you start cooking. This ensures that everything cooks evenly and nothing gets overdone.
Table of Contents
Chef’s Notes – Veggie Mung Bean Noodles
- Prep Ahead: Chop all your vegetables and mix your sauce ingredients before you start cooking. This will make the process much smoother and quicker.
- Cook Noodles Properly: Mung bean noodles cook very quickly, usually in about 4-5 minutes. Be sure to drain them immediately and rinse with cold water to stop the cooking process and prevent them from becoming mushy.
- High Heat: Stir frying is all about high heat. Make sure your pan is hot before adding the oil and vegetables. This helps to sear the veggies quickly, preserving their color and crunch.
- Layering Flavors: Start with aromatics like garlic and ginger to build a flavorful base. Add vegetables in stages, starting with those that take longer to cook, like onions and celery, and ending with quicker-cooking ones like bell peppers and scallions.
- Sauce Last: Add your sauce at the end to coat the noodles and vegetables evenly without making them soggy.
Quick Gluten-Free Veggie Mung Bean Noodles
Get ready to whip up a vibrant, healthy, and gluten-free meal in under 30 minutes! This Quick Veggie Mung Bean Noodles recipe is packed with colorful vegetables and bursting with flavor. Perfect for busy weeknights or when you need a nutritious meal in a pinch. Inspired by the simplicity of Asian cuisine, this dish will become your new go-to favorite!
4
servings10
minutes15
minutes350
kcal25
minutesKeep the screen of your device on
Ingredients
- Noodles
4 flat mung bean noodle cakes about 8 oz
- Vegetables
1/2 large sweet onion thinly sliced
1 stalk celery thinly sliced
2 large carrots peeled and julienned
1/2 large red bell pepper thinly sliced
1 pound Chinese broccoli stems removed and stalks sliced
1 scallion green onion, sliced
- Aromatics
3 garlic cloves minced or pressed
1 tablespoon fresh ginger minced
2 Thai chilis sliced (optional)
- Sauce
1/3 cup low-sodium tamari or soy sauce if not gluten-free
2 tablespoons brown sugar
2 teaspoons sesame oil
- Cooking Oil
2 tablespoons olive oil
- Garnish
Sesame seeds optional
- Alternative Ingredients
Noodles: Rice noodles or soba noodles can be used instead of mung bean noodles.
Tamari: Regular soy sauce if not gluten-free or coconut aminos for a soy-free option.
Brown Sugar: Maple syrup or agave nectar as a sweetener alternative.
Chinese Broccoli: Regular broccoli or bok choy can be substituted.
Directions
- Sauté Aromatics – Heat olive oil in a large nonstick pan over medium-high heat. Add the sliced onions and cook for about 1 minute until they start to soften.
- Add Vegetables – Toss in the celery, garlic, ginger, and optional Thai chilis. Stir-fry for another minute until the onions begin to brown slightly.
- Cook Broccoli – Add the Chinese broccoli and cook for about 2-3 minutes until it turns bright green.
- Incorporate Carrots and Peppers – Add the julienned carrots and sliced red bell pepper to the pan. Stir-fry for another 2 minutes until all vegetables are tender-crisp.
- Final Stir-Fry – Stir everything together for an additional 2 minutes until well combined and heated through. Garnish with sesame seeds if desired and serve immediately.
Equipment
- chef’s knife
- cutting board
- Nonstick Pan
- mixing bowls
- measuring cups and spoons
Nutrition Facts
- Calories: 350kcal
- Carbohydrates: 60g
- Protein: 8g
- Fat: 10g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 600mg
- Potassium: 500mg
- Fiber: 6g
- Sugar: 8g
- Vitamin A: 120IU
- Vitamin C: 80mg
- Calcium: 10mg
- Iron: 15mg
FAQ – Veggie Mung Bean Noodles
Are mung bean noodles healthy?
Yes, mung bean noodles are considered healthy. They are low in fat, gluten-free, and a good source of protein and fiber. They also contain essential vitamins and minerals.
Are mung bean noodles high in carbs?
Mung bean noodles do contain carbohydrates, but they have a lower glycemic index compared to regular wheat noodles, making them a better option for those monitoring their blood sugar levels.
What are mung bean noodles made out of?
Mung bean noodles are made from mung bean starch and water. Some varieties may also include potato starch.
Are mung bean noodles the same as rice noodles?
No, mung bean noodles and rice noodles are not the same. Mung bean noodles are made from mung bean starch, while rice noodles are made from rice flour. They have different textures and nutritional profiles.
How do you cook mung bean noodles?
To cook mung bean noodles, simply boil them in water for 4-5 minutes until they become translucent. Then, drain and rinse them under cold water to stop the cooking process.
Can mung bean noodles be used in soups?
Yes, mung bean noodles are versatile and can be used in soups, stir-fries, salads, and even spring rolls.
Do mung bean noodles have a strong flavor?
Mung bean noodles have a very mild flavor, which makes them perfect for absorbing the flavors of the sauces and ingredients they are cooked with.
Are mung bean noodles suitable for a gluten-free diet?
Yes, mung bean noodles are naturally gluten-free, making them an excellent choice for those with gluten sensitivities or celiac disease.
How should mung bean noodles be stored?
Dried mung bean noodles should be stored in a cool, dry place in an airtight container. Once cooked, they should be kept in the refrigerator and consumed within a few days.
Can mung bean noodles help with weight loss?
Mung bean noodles can be part of a weight loss diet as they are low in calories and high in fiber, which can help you feel full for longer. However, portion control and overall diet quality are important factors in weight loss.
