Konjac Noodles

by Amy Yiu | Oct 22, 2021

A quick & easy meal addition!

Have you ever cooked with konjac? Konjac is vegan, low carb, low calorie, and gluten-free. You can find them in various products such as Konjac pasta, noodles, and rice.

If you want to learn more about Konjac, below is a summary of its health benefits, buying, preparation, eating and storage tips.

3 servings

About Konjac

Key Nutrients

Rich in Konjac-mannan (glucomannan) which is a water-soluble fibre.
Contains minerals such as calcium, potassium, phosphorus, iron, zinc, manganese, chromium, and copper.

Health Benefits

Konjac is a low-calorie food, and 40% of konjac is soluble fibre or glucomannan. Glucomannan has been reported to have some beneficial effects in people with insulin resistance. In people with type 2 diabetes, konjac glucomannan was found to improve blood sugar and the effectiveness of diabetes treatment when consumed in combination with conventional diabetes treatment. In addition, a study showed that consumption of konjac glucomannan for 4 weeks effectively reduced the serum cholesterol in healthy men.

Buying Tips

Konjac noodles come packaged in liquid. It can be found in the Asian food section or the refrigerated section of a store.

Preparation Tips

Boil or steam konjac noodles for 5 minutes and drain the noodles.

Eating Tips

Stir-fry, bake, stew, braise, or boil konjac noodles. Serve cold or hot.
Substitute for wheat noodles for gluten-free eating.

Storing Tips

Store unopened shelf-stable packages of konjac noodles at room temperature in a pantry or cupboard.

Refrigerate leftover portions in an airtight container, along with any leftover liquid from the original package. If there is not enough liquid to cover the remaining portions, add water to cover the noodles. Consume within 3 days

From Dietitians at Home Cookbook

In our previous cooking workshops, we demonstrated how to cook with konjac (shirataki) and the participants loved it. One of my favorite recipes is Konjac cold noodles in sweet and spicy sauce. These noodles are a quick and easy meal to make with simple, easy ingredients

Konjac Noodles Ingredients

300 g pack of Konjac noodles (shirataki noodles)

The sauce:

Honey 1 tsp
Hoisin sauce 1 tsp
Soy sauce 1 tbsp
Sriracha sauce 1 tsp
Garlic, minced 1 tsp
Chili paste 1 tsp
Paprika flakes ½ tsp
Water 1 tbsp

Garnishes:

Shredded carrots
Green onions
Fresh cilantro

How to Make Konjac Noodles

Boil or steam konjac noodles for 5 minutes and drain the noodles. Rinse it in cold water.
Whisk the ingredients for the sweet and spicy sauce
Pour over and stir the sauce to coat the noodles
Add your garnishes

Nutrients per serving

67 Calories
1.7 g Protein
15 g Carbohydrate
0.3 g Fat
5.7 g Fibre

We hope you enjoy this konjac noodles recipe. You can balance out this meal with rice, veggies and a source of protein. If you try it, be sure to leave a comment below!

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If you enjoyed this blog post, check out these previous articles on our blog!

3 Asian Vegetables You Should Try

Easy Handmade Hoisin Sauce

Asian Chicken Burgers

Amy Yiu

Amy is a Registered Dietitian in British Colombia.

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