Easy Sesame Noodle Recipe With a Healthy Spin

Noodles are a dietary staple in Chinese culture with a storied history. These long, unbroken strands are associated with longevity and prosperity, making them a special tradition during holidays, family gatherings, and milestone celebrations. 

With that in mind, I’m excited to share a recipe for a traditional Chinese favorite with a healthier spin: sesame noodles (also known as Ma Jiang Mian). So whether you’re celebrating a holiday or special occasion, or simply craving takeout-style sesame noodles, give this recipe a try. Let us know what you think and tag @culinahealth on Instagram to show us your creations!

Chinese Sesame Noodle Recipe: Nutrition Facts

Not only is this Chinese sesame noodles recipe delicious, but it’s nutritious too! Check out the nutrition facts for some of the ingredients that make this dish taste so good.

Noodles

For this sesame noodles recipe, you can choose which type of noodle to use based on your dietary needs and preferences. Below are some of the most popular options that I recommend: 

• Spiralized veggie noodles are a low-carb, high-fiber option often made from vegetables such as zucchini, sweet potatoes, and carrots. 
• Chickpea noodles are typically gluten-free and have a higher protein and fiber content compared to traditional whole wheat noodles. You can find these in the pasta aisle in most grocery stores. 
• Traditional Chinese wheat noodles can be a good source of fiber, protein, iron, and calcium depending on the ingredients in the brand you buy.
• Rice noodles are a gluten-free option that may be easier to digest.
• Soba noodles are a good source of protein, manganese (supports thyroid function and metabolism) and magnesium (supports heart health and blood sugar regulation). While many soba noodle brands are made with gluten-free buckwheat flour, some also contain wheat flour. If you have a gluten allergy or sensitivity, look carefully at the packaging for a gluten-free label.
• Spaghetti noodles contain B-vitamins, protein, and iron. Choose a whole wheat variety for additional fiber and nutrients.

Sauce ingredients

To make the delicious sesame sauce that brings the whole dish together, I used several different condiments that each bring their own unique flavor.

• Low-sodium soy sauce: I chose to use low-sodium soy sauce for this recipe because it still gives the dish a nice salty soy flavor without as much sodium. This option also works well for people with hypertension and kidney conditions as well as those prone to fluid retention.
• Rice vinegar: Since rice vinegar is cholesterol-free and low in calories and fat, it’s an ideal ingredient for anyone trying to manage their weight and/or blood pressure. It also contains acetic acid, which may help control blood sugar levels, reduce inflammation, and promote digestion. 
• Sesame oil: This oil contains monounsaturated and polyunsaturated fats, which reduce LDL cholesterol (“bad” cholesterol) and lower the risk of cardiovascular diseases. It also contains essential minerals including calcium, zinc, and copper, which all support bone health.
• Chili garlic sauce and Sriracha: Both of these sauces contain chili peppers, which are a good source of vitamin C. Chili peppers also contain capsaicin, a compound that may increase metabolism, improve blood circulation, and contribute to lower blood pressure. 

Green onion

A green onion is a low-calorie vegetable that is a flavorful addition to this dish and many others. Green onions also contain essential vitamins like vitamin K, vitamin C, and folate, as well as minerals like potassium. 

Sesame seeds

They may be tiny, but sesame seeds offer numerous health benefits. They contain essential nutrients, including copper, manganese, magnesium, calcium, phosphorus, zinc, iron, and vitamin B6. These nutrients support bone health, energy metabolism, and immune function. 

Ginger

Ginger contains bioactive compounds, such as gingerol, which may reduce inflammation in the body and help alleviate nausea. It also contains immune-boosting nutrients like vitamin C, and potassium, which helps regulate blood pressure. Additionally, some studies suggest that ginger may help lower blood sugar and cholesterol levels.

Garlic

Garlic contains a compound called allicin, which offers several health benefits such as lowering blood pressure and cholesterol, reducing inflammation in the body, and regulating blood sugar levels. Preliminary studies also suggest that garlic may protect against cancers in the digestive tract and prevent the formation of blood clots.

Easy Sesame Noodles

A healthier spin on a delicious cultural dish. Make it your own by choosing which veggies and proteins to add.

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Ingredients

  

Ingredients

• ¼ cup low sodium soy sauce
• 2 tbsp rice vinegar
• 1 tbsp toasted sesame oil
• ½ tsp chili garlic sauce or sriracha
• ½ tsp minced garlic
• 1 tsp grated ginger
• ¼ tsp black pepper
• ½ cup thinly sliced green onions
• 1 lb uncooked noodles

Instructions

 

Instructions

• Boil a pot of salted water.
• Once the water has reached a boil, add your noodles to the pot and cook noodles according to package instructions.
• In a bowl, whisk together the wet ingredients (soy sauce, rice vinegar, toasted sesame oil, chili garlic sauce or sriracha) with the garlic, ginger, and black pepper until combined into a sauce.
• Once cooked, strain the noodles and add them to a bowl.
• Pour the sauce mixture onto the noodles, add green onions, and toss until well combined.
• Garnish with sesame seeds and more green onions
• Serve hot or cold, and enjoy!

Notes

• To make this a more balanced meal, you can add protein such as tofu, chicken, shrimp, ground turkey, or beef.
• You can also add your favorite veggies for extra nutrients and flavor. Vegetables that pair well with sesame noodles include onions, cabbage, carrots, bell pepper, broccoli, and mushrooms.
• To make this recipe gluten-free, you can use rice noodles, chickpea noodles, or your favorite spiralized veggie noodle.
• You can also swap out the soy sauce for gluten-free soy sauce or coconut aminos.

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Sesame Noodle Recipe FAQs

What are the best side dishes to serve with sesame noodles?

The side dish options for sesame noodles are endless! You could make a veggie stir fry or sauté some leafy greens, like bok choy or spinach. This choice will add essential vitamins and nutrients to the meal, such as vitamins A, C, K, and folate along with iron, calcium, and magnesium. Steamed edamame with a little salt is another simple yet tasty option offering a similar nutrient profile.

How do you think soba noodles would work in this dish?

Yes, soba noodles are a great option for this recipe, especially for anyone with a gluten sensitivity or intolerance because they’re typically gluten-free. However, some soba noodle brands contain wheat flour so read the packaging carefully to ensure it’s labeled gluten-free. 

What are the different types of sesame used in sesame noodles? 

This simple sesame noodles recipe contains sesame oil in the sauce and toasted sesame seeds as a garnish. Both contain essential minerals that support bone health, heart health, immune function, and a strong metabolism. 

Do you have a recommendation for preparing the tofu to include in this dish?

One of the best ways to make tofu is to first wrap it in a paper towel for a few minutes to absorb excess moisture. Then, cut it into cubes, add to a heated skillet or baking sheet with some olive oil and either sauté or bake until crispy. 

What protein and flavors do you think would best compliment this dish?

Proteins such as chicken, beef, tofu, shrimp, or ground turkey would all be a delicious addition to this sesame noodle recipe. Crushed peanuts or cashews are another popular garnish for sesame noodles if you enjoy a nuttier flavor and a little crunch. You could also sprinkle red pepper flakes on top to turn it into a spicy sesame noodles dish.

Work With a Culina Health Dietitian

Whether you’re looking for general healthy eating information or need help managing a health condition, our registered dietitians can support you. Through 1:1 virtual sessions, they work with you to create a personalized care plan to help you achieve your goals. Book a session today.