Get Your Pasta Fix On with Guilt Free Noodles

Hello May 1st. I know we are wondering where spring is but while mother nature tries to make up her decision as to when she’d like the rain to stop, here’s how we can stay warm. One of my favourite things to have is noodle soup. When it comes to noodles, many individuals (including myself) can overindulge. Did you know that 1 c cooked noodles is the equal to eating 2 slices of bread? Many individuals will arguably say that 1 c cooked noodles will not keep them full. Is there such a thing as guilt free, delicious noodles? YES!

Say hello to Shirataki Noodles aka Konjac noodles. You can use these noodles to bulk up the volume of your noodles.

The konjac plant is mostly grown in Japan, Taiwan, Korea, China and other parts of Southeast Asia.

Why I like these noodles:

  1. Easy to make
  2. Because they are relatively flavourless to begin with, you can layer on your own flavour.
  3. I love noodles in soup; therefore, this is a good way to control carbohyrate content. After all, 1 c cooked noodles is 30 grams of carbohydrate (equal to 2 standard pieces of bread). It’s not hard to go over that amount!

Where Can You Find These Noodles?

  1. Asian Grocery Stores: T & T or Galleria
  2. Major Grocery Retailers throughout GTA (in this setting, it would generally be found in the health food section)

Green Goddess Shirataki Noodle Soup

Yield: Serves 2


  • 2 (8 oz.) pkgs                                      Shirataki Spaghetti noodles, drained and rinsed
  • 1 pkg                                                    Extra Firm Tofu
  • 1 Tbsp                                                 grapeseed oil
  • 1 box (900mL)                                   No salt added chicken broth
  • ½ c                                                       green onion, chopped
  • 1/2 c                                                     chopped basil
  • 1 cup                                                   mung bean sprouts
  • ½  bag                                                 baby bok choy
  • 1 tsp                                                    ginger, crushed
  • 1 Tbsp                                                garlic, minced
  • 1 tsp                                                    sesame oil (to finish the product)
  • 1 tsp                                                    soy sauce (optional)
  • 2 Tbsp                                                 lime juice
    lime wedges
  • To taste                                               salt & pepper


  1. Chop the extra firm tofu into cubes.
  2. Prepare the other condiments (E.g. basil, green onion, garlic, ginger). The mung bean sprouts may need to be cleaned (aka the bottoms need to be removed).
  3. In a large pan, heat grapeseed oil
  4. Add ginger & garlic to the pan. Throw bok choy in.
  5. When bok choy has wilted down a bit, throw in extra firm tofu. Add salt & pepper to taste). Add more garlic and/or ginger if desired.
  6. In a separate large pot, bring “No Salt Added Chicken Broth” to boil. Add mung beans and Tofu Shirataki noodles to the pot. Simmer for 5 minutes.
  7. Divide the noodles into 2 portions (with broth). Divide the bok choy & tofu mixture among the two portions.
  8. Garnish with green onion and basil as well as lime wedges so that lime juice can be added to the broth to add flavour.
  9. Finish with sesame oil and soy sauce if desired (not necessary).


woman in white and black striped sweatshirt holding filled white ceramic bowl

Food For Thought: There are many brand names in which shirataki noodles are now sold under. Give one of these brands a try! 🙂 It could be a game changer for you. Shirtaki noodles are truly a guilt free eat.

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