These miso noodles + veggie stir fry combo are an easy, delicious, and nutritious lunch or dinner idea. They are great for meal prep, and even better enjoyed fresh! This dish is completely vegan and gluten-free.
Gluten-Free + Vegan
I cut out gluten due to a sensitivity I’ve been struggling with for years – I finally decided to just cut it out for good and have noticed so many improved ailments in my body. I highly recommend everyone get a food sensitivity test as you will likely be sensitive to foods you had no idea were causing you trouble. Sensitivities are different to allergies because most of the time, you can reintroduce foods you were once sensitive to unlike foods you’re allergic to, which you can probably never eat again. Back in the start of quarantine, I took a sensitivity test and learned I had sensitivities to a TON of my go-to foods – chickpeas, beans, legumes, most nuts, and most high FODMAP foods. I quit eating them, and have just started to slowly reintroduce them back. I’m not at a point where I can eat those foods in a high quantity, but I’ve been eating small amounts of cashew cheese and have been feeling totally fine. Gluten is trickier because I’ve been sensitive from the time I was a child, but most of these foods I’m sensitive to because I ate them every single day and had little variation in my diet.
Brown Rice Noodles
For this dish, I used Lotus Foods brown rice pad thai noodles, which are naturally gluten-free. I’ve experimented with a ton of gluten-free noodles, and have found brown rice to be the best in my opinion. They are unrefined, packed with nutrients such as manganese, and have a really nice and thick consistency. I love these particular noodles from Lotus Foods because the only ingredient is brown rice – if you come across noodles with a ton of ingredients (most of which are difficult to pronounce), keep looking! Beware of white rice noodles as well – brown rice noodles are SO much more nutritious, and white rice doesn’t offer any nutrients. Refined carbs like white rice = empty calories. Refined carbs can lead to obesity and issues with blood sugar levels – it’s just not worth it. Your tastebuds may enjoy the taste of white rice more, but they will adjust in time.
I am a big proponent for meal prepping your foods – if you are someone who struggles with emotional eating, mindless snacking, or is on a weight loss or weight gain journey, meal prepping can be extremely helpful. You can prep meals ready to go like this one, or you can prepare single dishes and build your own salad or bowl in the moment. Check out my past few posts for more info as to why meal prepping is a great option!
Miso Noodles + Veggie Stir Fry
Ingredients
Miso Noodles
- 1 packet brown rice noodles I used Lotus Foods
- 1 tbsp miso paste
- 1 tbsp vegetable umami sauce from Yondu tamari or soy sauce work too
- 2 tbsp water
- chopped green onion topping
- sesame seeds topping
Veggie Stir Fry
- 1 tbsp sesame oil
- 1 tbsp minced garlic
- 1/2 diced onion
- 1 tbsp minced ginger
- 1 small-medium broccoli head
- big handful spinach
- 1 cup edamame beans
- 1/2 avocado
- pinch sea salt topping
- chopped green onion topping
- sesame seeds topping
Instructions
Miso Noodles
- add noodles to a pot of boiling water and let cook for around 8 minutes. alternatively, you can add the noodles to a large bowl of room temperature water and let soak for about 30 minutes or until tender.
- mix miso paste, vegetable umami sauce (or tamari), and water in a small dish until fully combined. once you drain and rinse your noodles, combine them with the miso sauce
- top with chopped green onions and sesame seeds
Veggie Stir Fry
- add sesame oil to a large pan. once hot, add your onion, ginger, and garlic. once the diced onions are translucent, add your chopped broccoli
- once the broccoli is almost tender, add edamame. after 5 minutes covered, add your spinach and stir. once your broccoli is tender
- top with avocado, chopped green onion, sesame seeds, and sea salt
