Gluten Free Asian Peanut Noodle Salad – A Low-FODMAP Recipe

For those of us who eat gluten free due to a sensitivity, intolerance, allergy, or you are following the low-FODMAP diet for Irritable Bowel Syndrome, the options for pasta leave little to be desired.  The ones I have tried (made of corn, quinoa, or brown rice) have either been hard after a few minutes or don’t have a great texture when served cold.  I miss a good, cold pasta salad; this Gluten Free Asian Peanut Noodle Salad is a wonderful side dish or vegetarian option at a potluck that everyone enjoys.

Recently, incorporating spiralized veggies into dishes has become popular.  I am always a fan of a high-fiber meal, so I used a mix of rice noodles and zucchini noodles and some other veggies for a crunch.  The dressing is light enough that the rice noodles kept their al dente firmness and the vegetables will remain crisp throughout the meal. reminded me of a lighter version of cold sesame noodles,  Should you have guests with a peanut allergy, feel free to change the peanut butter out for another nut butter and substitute the peanut oil with sesame oil, or another oil of your choosing.

Asian Peanut Noodle Salad

Prep Time 20 minutes
Cook Time 5 minutes
Total Time 25 minutes

Ingredients

  • 12 ounces rice noodles I found them in the Asian section of the supermarket
  • 2 cups shredded cabbage for low FODMAP, use red cabbage or shredded bok choy
  • 1 zucchini spiralized or julienned
  • 8 oz matchstick carrots or julienne your own!
  • 5 tablespoons honey for low FODMAP, use maple syrup
  • 1/4 cup olive oil plus 1 teaspoon olive oil for coating the cooked noodles
  • 1/4 cup rice vinegar
  • 2 tablespoons low sodium gluten-free soy sauce
  • 2 teaspoons peanut oil
  • 3 tablespoons creamy peanut butter
  • 1 teaspoon Kosher salt taste before adding
  • 2 teaspoons Sriracha
  • 1 tablespoon minced ginger
  • 4 cloves garlic minced (for low FODMAP, use a pinch of Casa de Sante Onion and Garlic Substitute)
  • 1 cup roasted unsalted peanuts, coarsely chopped
  • 1 cup cilantro finely chopped

Instructions

  1. Cook the rice noodles according to the package.  Once the noodles are cooked, drain them and toss them with one teaspoon of olive oil and set aside. In a very large bowl, combine the zucchini noodles, shredded cabbage(or bok choy for LF), and matchstick carrots.  Add the rice noodles to the vegetables and toss. In a small bowl, whisk together the remaining olive oil, soy sauce, honey, vinegar, peanut oil, peanut butter, Sriracha, ginger, and garlic (or substitute for LF). Taste, and if need be, add the Kosher salt. Pour the mixture over the noodles and veggies and toss to coat. Add in the cilantro and peanuts and give a final toss. Serve at room temperature or chilled.

Gluten free Asian Peanut Noodle Salad Beth Rosen, RD

This is the brand I used. I found it in the Asian section of the market.

gluten free asian noodle salad Beth Rosen, RD

I know my gluten-free and my non-gluten-free eaters will enjoy this recipe, especially if you love the taste of peanuts and the crunch of fresh vegetables.  It is easy to substitute in different vegetables or a different nut butter, or even whole wheat pasta for those with no dietary issues.

 

PS If you are looking to incorporate low-FODMAP foods into your diet, you often have gut health, IBS or SIBO issues.  You can take charge of your health: Start by being ready with your gut health story!  Download this free template and have all of your gut health information in one place so that your doctors know the whole story, and you can get diagnosed and treated quickly.  Click here to grab your copy of my Tell Your IBS Story today. Take charge of your IBS care and get the support you need to become symptom-free!

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Beth Rosen

Eating Attitudes™ & Gut Expert

Beth Rosen, MS, RD, CDN is a Registered Dietitian and owner of Beth Rosen Nutrition. She practices a non-diet philosophy and is a Health at Every Size" practitioner. Her goal is to end the pain of diet culture, one person at a time. Beth's techniques and programs empower chronic dieters, and those who consider themselves emotional and /or stress eaters, to ditch the vicious cycle of dieting, eat fearlessly by removing Food and diet rules, and mend their relationship with food and their bodies. Beth's works face-to-face with clients in Southbury, CT, and virtually with clients, worldwide.

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