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An aerial view of two white bowls of FODMAP-friendly chilli oil noodles. The bowls sit atop a light grey stone background, and one bowl is the centre of the image, while the other peeks out of the top lefthand corner. The bowl in the centre has a fork in it, poking out the top right hand side of the image. The noodles are casually topped with spring onion greens, toasted sesame seeds and cucumber batons

FODMAP friendly chilli oil noodles

5 from 1 vote
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Prep Time 5 minutes
Cook Time 5 minutes
Course Main Course
Servings 1 person

Ingredients
  

  • 2 teaspoons Korean chilli flakes see notes and body of post
  • 1 teaspoon freshly grated ginger
  • 1-2 tablespoons spring onion greens finely chopped
  • 2 teaspoons toasted sesame seeds
  • 1-2 teaspoons garlic chives optional finely chopped
  • Crushed Sichuan pepper or cracked black pepper according to your tastes
  • 2 1/2 tablespoons (50ml) vegetable peanut or toasted sesame oil (see notes)
  • 1 - 1 1/2 tablespoons (20-30ml) gluten free dark soy sauce see notes
  • 1 teaspoon (20ml) honey or maple syrup
  • 1 teaspoon black rice vinegar see notes
  • 2 teaspoons smooth natural peanut butter or tahini optional, see notes
  • 125-150 g gluten free egg noodles see notes
  • Extra spring onion greens to garnish (optional)
  • Extra sesame seeds to garnish (optional)
  • 1/2 cucumber julienned (optional)

Instructions
 

  • Start the process of cooking your noodles. If you’re using the noodles from the cookbook, they take 2-3 minutes.
  • Place the chilli flakes, ginger, spring onion greens, sesame oil, (optional) garlic chives and pepper in a heatproof bowl. Stir them up, then arrange them into a small pile (this makes it easier for the small quantity of oil to interact with all the ingredients).
  • In a small saucepan over a medium heat, heat the oil until it’s really hot and shimmering. Pour this hot oil over the chilli mixture. It should sizzle up and make the oil lovely and fragrant. If you’re using Korean chilli flakes, it should also take on a lovely red colour.
  • Add the dark soy sauce, honey or maple and black rice vinegar. Stir to combine, then taste and adjust to your liking.
  • If you’re using it, add the peanut butter or tahini and stir to combine.
  • Drain your noodles and add them to the chilli sauce. Toss gently to coat, then top with extra spring onion greens, sesame seeds and perhaps a few cucumber batons before eating.

Notes

  • 2 teaspoons contain moderate amounts of fructose. If you have no issues with chilli, go ahead and use 2 teaspoons of Korean chilli flakes. If not, you can use regular chili flakes to taste (they are spicier, so go easy) and some paprika for colour. You can also use 1 teaspoon Korean chilli flakes and extra freshly grated ginger to make up the heat. You could also add some Sichuan or regular pepper.
  • Garlic chives are available from Asian grocers and add a little bit of garlic flavour to FODMAP dishes. They are optional, though, so no stress if you don’t have any.
  • Toasted sesame oil is not generally supposed to be cooked to a high heat as it loses it’s flavour. I find that it is an easy flavour booster, even when cooked, so I use it. Know that isn’t generally how it is used. You can also use 1/2 tablespoon less oil in the sauce and then drizzle some toasted sesame on top for a nice hit.
  • I love using gluten free dark soy sauce here for the colour it adds. You can use Tamari if you don’t have dark soy, but use 2-3 teaspoons and see how you like it. Tamari is saltier than dark soy sauce.
  • Black rice vinegar has a sweet, almost watered down balsamic vinegar taste without as strong of an acidic tang. It's a lovely ingredient here and lends just a bit of acid without being overbearing. You can use white rice vinegar if you don't have it, but I recommend adding 1/2 teaspoon at first and building up if you like it more acidic. 
  • The peanut butter or Tahini is just an option for a slightly creamier noodle. They taste delicious either way.
  • I have used the gluten free egg noodles from my cookbook, Intolerance Friendly Kitchen, for my tests and these photos. 
Keyword low fodmap vegan
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