The noodles were hard to break and had a glassy texture upon cooking.
Glass noodles—also known as cellophane noodles or bean thread noodles—are those delightfully translucent strands that turn silky and springy when cooked. They’re made from starches like mung bean, sweet potato, or tapioca, and they’re a staple in many Asian cuisines.
Glass noodles offer a few surprising perks—especially if you’re looking for a gluten-free, low-fat alternative to traditional pasta. Here’s a breakdown of their key health benefits:
- Gluten-free: Made from starches like mung bean, sweet potato, or tapioca, glass noodles are naturally gluten-free, making them a safe choice for those with celiac disease or gluten sensitivity.
- Low in fat and sugar: They’re virtually fat-free and sugar-free, which can support heart health and weight management.
- Digestive support: Some varieties contain resistant starch, which acts as a prebiotic and may promote gut health.
- Energy boost: High in carbohydrates, they provide a quick source of energy—great for active days or post-workout meals.
- Iron and antioxidants: While not a powerhouse of nutrients, they do offer small amounts of iron and antioxidants that support immune function and oxygen transport.
- Low sodium: Naturally low in sodium, they’re a good fit for low-salt diets—just watch the sauces you pair them with.
That said, they’re not rich in protein or fiber, so pairing them with veggies, lean proteins, and healthy fats can turn them into a more balanced meal.
Here’s a vibrant vegetarian sweet potato noodle stir-fry that’s packed with flavor and ready in about 20 minutes: ( Please note that the dish displayed is different from the recipe presented.)
Vegetarian Sweet Potato Noodles Stir-Fry
Ingredients (Serves 4–6)
- 2 medium sweet potatoes, spiralized
- 1 medium onion, finely diced
- 1 sweet bell pepper, sliced
- 4 cloves garlic, minced
- 2 cups broccoli florets
- 2 tbsp olive oil
- 2 tbsp soy sauce (or tamari for gluten-free)
- Salt and pepper to taste
- Optional toppings: sesame seeds, chopped peanuts, fresh cilantro
Instructions
- Prep the noodles: Spiralize the sweet potatoes and set aside.
- Sauté the veggies: In a large skillet over medium-high heat, heat olive oil. Add onion, bell pepper, garlic, and broccoli. Cook for 7–10 minutes until just tender.
- Add noodles: Stir in the sweet potato noodles and soy sauce. Cook for another 7–10 minutes, stirring occasionally, until the noodles are softened.
- Season and serve: Add salt and pepper to taste. Garnish with sesame seeds or chopped peanuts if desired.
This dish is naturally gluten-free and can be customized with your favorite vegetables or a drizzle of sesame oil for extra depth.
