Tag: gluten free noodles
Rice noodles are noodles formed from rice flour. Made with rice and water, they sometimes have tapioca, corn starch, or even wheat added to improve their texture. Common across south, east, and south-east Asia, they are mostly bought dried although fresh are available.
Consumption of noodles can be traced back to ancient China. As the story goes, invaders from the north were forced to adapt their wheat based ways to life in the south. Which is rice growing territory. Rice noodles officially became a thing and popularity spread, particularly to the countries of south-east Asia such as Thailand, Vietnam and Malaysia. There they became an essential part of the culture.
Types of rice noodles
Rice noodles come in a huge variety of sizes, and different brands may have just slight variations in their composition. They all have a neutral taste with a gelatinous slightly chewy texture that is perfect as a carrier for other flavours. They tend to be white and slightly see through.
Rice vermicelli are the very fine strands that look like angel hair pasta and are usually packaged as nests or bunches. When cooked they are soft, slippery and slightly chewy. Ideal for broth, or as a spring roll filling.
Thicker and wider noodles are slippery and a little more chewy. More robust, they hold sauce well and absorb bold flavours for the perfect silky noodle dish.
The most popular rice noodles throughout Asia are straight flat noodles known as rice sticks. They come dried and look like packets of linguini. When cooked they are soft and slippery with a moderately firm chewy texture. Also known as pho noodles, or pad thai noodles, they are great for stir fries as they hold together well. Rice stick noodles are not to be confused with ramen noodles, which are made from wheat. Brown rice stick noodles are also available.
Are rice noodles gluten free?
Rice, in itself, is a gluten free grain. Rice noodles do often have other ingredients such as wheat added so it is always best to check the label to be certain.
Are rice noodles healthy?
Rice noodles, when they do not contain any additional wheat, are perfect for a gluten free diet. As with any ingredient, noodles are only as healthy as the rest of the ingredients in your dish. Rice noodles are an excellent source of manganese (for blood sugar regulation), antioxidant selenium, and phosphorus (for helping kidneys filter waste). Brown rice noodles have slightly more nutrient value from fibre and help to lower the net carb value.
How to cook rice noodles
All rice noodles are prepared by soaking in water to soften them. Boiling is too harsh for the delicate structure and will result in soggy claggy noodles. And nobody wants that. Use room temperature water and gently pull them apart with your fingers as they soften. Always follow the instructions on the packet but as a rough guide vermicelli noodles need about 3 minutes, whilst stick noodles need about 10 minutes. Drain well after soaking and toss in a little oil to prevent sticking.
If you want to add rice noodles to hot stock or broth, you do not need to soak them. Drop the noodles into the boiling liquid and serve once soft.
To stir fry rice noodles, add the softened and drained noodles to the pan and stir for a minute before adding sauce.
Thai rice noodles
Rice stick noodles, are perfect for pad thai. Take a shortcut, without compromising on flavour, and use our organic pad thai sauce. Simply stir fry chicken, prawns or tofu with spring onions. Add soaked noodles and then the sauce. Serve with crunchy beansprouts, chopped peanuts and lime wedges.
What to do with leftover rice noodles
If you soak more rice noodles than you need, toss them in a little oil to prevent them from clumping together and keep them in the fridge for up to 3 days. Tossed with a dressing they make a great quick salad, or can be added to soups and stir fries as normal. Tossed with other ingredients they make the ideal filling for a lettuce wrap or spring roll.
They are traditional Japanese noodles made from buckwheat. But are soba noodles gluten free and what are they actually made from?
With their robust flavour, soba noodles are perfect with aromatic Asian sauces but are they good for your health? Let’s find out.
What are soba noodles?
Soba is the Japanese word for buckwheat. Soba noodles have been around in Japan since the 17th century, when the aristocracy discovered they had health benefits over white rice and could cure beriberi. Thiamine was not identified until 1897, but we know now that the thiamine content of buckwheat was likely responsible for this. Soba making was a specialist art, confined to those who could afford it, and served in eating houses.
Nowadays everyone eats soba noodles and they are the traditional noodle of Tokyo. Available throughout the world as dried noodles, in Japan or Japanese restaurants they may be fresh and handmade.
Soba noodles are a long thin spaghetti like noodle with a beige brown colour and a slippery texture when cooked. It is considered correct to slurp your noodles as it enhances the flavour as well as cools them down. The flavour is nutty with a pleasing sourness like sourdough bread.
What are soba noodles made from?
Although soba noodles are made with buckwheat, they often contain wheat flour too. The usual percentage is 80% buckwheat to 20% wheat flour. Buckwheat noodles can be fragile and bitter so wheat flour is added to create a better texture. Some soba noodles may contain very little actual buckwheat so it is always best to read the label. They should contain nothing else other than flour and water.
Are soba noodles gluten free?
Because of the added wheat, not all soba noodles are gluten free. The most traditional variety of soba noodle, called juwari soba, are made from 100% buckwheat and are therefore gluten free. The texture is different to standard soba noodles. They are slightly grainy and very fragile, and are also more expensive.
If you tolerate gluten, go for a variety that contain the 80/20 ratio as the texture really is preferable.
Are soba noodles wholegrain?
Buckwheat is not strictly a wholegrain as it is a pseudo-grain not a cereal grain. Nutritionally speaking though, buckwheat is classed as a wholegrain and has all the benefits that go with it.
Are soba noodles healthier than pasta?
In comparison to wholegrain pasta, soba noodles are pretty similar. But who eats wholegrain pasta, right? Compared to dried pasta, made with refined white flour and no egg, soba noodles are certainly the healthy choice. With a lower GI, buckwheat can help to improve blood sugar control. It is also a good source of manganese and Vitamin B1 (thiamine). Full of fibre and also resistant starch, soba noodles can aid digestive health. Easily digestible, they provide a small amount of high quality protein that is rich in the amino acid lysine.
How to cook soba noodles
Cooking times for soba noodles will vary, as the thickness varies. So always follow the manufacturers instructions. Dropped in lightly salted boiling water they take about 3 to 5 minutes. Give them plenty of space and move them around often. Drain and serve hot, or run under cold water until cooled and serve cold.
Soba noodles are great with many of our Asian sauces, and are also particularly good served in broth.
For a great noodle dish, hot or cold, toss noodles in our Japanese dressing and scatter with finely chopped spring onions.