Let me introduce you to my latest obsession: these Asian-inspired Spicy Mushroom Noodles with delicate Thai eggplant and crisp bok choy! 🥡 The recipe is incredibly easy to follow and combines an array of fresh vegetables, red curry paste, and creamy coconut milk to create a savory stir-fry that’s both satisfying and comforting. Paired with udon noodles, this dish strikes the perfect balance between heat and sweetness, making it a versatile addition to your weeknight repertoire!
Spicy Mushroom Noodles with Thai Eggplant and Bok Choy: my favorite healthy Asian dish 💯
Get ready to fall in love with these spicy mushroom noodles! Ready in less than 30 minutes, comforting, and packed with nutrients: I wonder why I haven’t tried them sooner! In addition, they are completely gluten-free (don’t forget to swap the soy sauce with tamari), and can be easily made vegan. All you have to do is replace the honey with some agave syrup. If this was not enough, one serving of these Asian noodles contains around 20 grams of protein, which is incredible considering I have not used any beans or soy products!
For a low-carb option, you can omit the udon noodles and eat the veggie stir-fry as is, or pair it with some keto bread or your favorite source of complex carbohydrates. You can also bump up the protein intake by adding some cubed tofu, chickpeas, or beans to the pan towards the end of cooking.
Each ingredient I used in the recipe provides a unique mix of exceptional nutritional benefits. Here are the main ones:
- Nutrient-Rich Mushrooms: The diverse mix of mushrooms, particularly shiitake and oyster mushrooms, brings a wealth of nutrients to the table. Mushrooms are low in calories but high in essential vitamins and minerals, offering a boost to your immune system, promoting heart health, and contributing to overall well-being.
- Vibrant Vegetables: The colorful assortment of vegetables, including bok choy, broccoli, red bell pepper, and carrots, provides a wide range of vitamins, minerals, and antioxidants. These contribute to improved digestion, enhanced skin health, and support for your body’s natural defense mechanisms. In addition, Thai eggplants add a unique flavor profile while also supplying dietary fiber, aiding in digestion, and promoting a feeling of fullness.
- Coconut Milk: Coconut milk, rich in healthy fats, contributes to sustained energy and may have potential anti-inflammatory properties.
- Udon Noodles: Udon noodles serve as a source of complex carbohydrates, offering a steady release of energy. Additionally, they provide some protein, making this dish a well-rounded option for those seeking a balanced diet.
- Red Curry Paste: The inclusion of red curry paste not only adds a delightful kick to the dish but also contains spices like turmeric and chili, known for their potential anti-inflammatory and metabolism-boosting properties.
- Soy Sauce/Tamari: The use of soy sauce or tamari not only enhances the umami flavor but also provides a source of protein and amino acids. It can be beneficial for maintaining muscle health and aiding in nutrient absorption.
- Bean Sprouts and Lime Juice: Bean sprouts contribute to crunch and are a source of plant-based protein, while lime juice adds a burst of freshness and vitamin C, supporting immune function and collagen production.
- Coconut Oil: Coconut oil, used for stir-frying, contains healthy fats that may support heart health and metabolism. It also adds a rich, exotic flavor to the dish.
Tips for Making a Healthy Mushroom Udon Noodle Stir Fry with Veggies 🥕
Although my spicy mushroom noodles are extremely healthy and wholesome as is, here are some tips to add some vibrancy and nutrition to the recipe!
- Choose Whole Grain Udon Noodles: Opt for whole grain or alternative noodles to increase the fiber content, providing a more nutrient-dense base for your stir fry.
- Diverse Mushroom Selection: Incorporate a variety of mushrooms like shiitake, Baby Bella, and oyster for a spectrum of flavors, texture, and nutritional benefits.
- Mindful Stir-Frying: Stir-fry veggies quickly to preserve their nutrients and maintain a crisp texture. Overcooking may lead to nutrient loss.
- Add Leafy Greens: Boost the nutritional value by adding leafy greens like spinach or kale, providing additional vitamins and minerals.
- Control the Sauce: Be mindful of the amount of sauce you use. Consider starting with a smaller quantity and adjusting to your taste preference to avoid unnecessary sodium or sweetness.
- Natural Sweetener Option: If you prefer a touch of sweetness, use natural sweeteners like honey or maple syrup sparingly to keep the dish health-conscious.
- Healthy Cooking Oils: Use heart-healthy oils like olive oil or coconut oil for stir-frying. These oils add flavor without compromising nutritional value.
- Customize Veggies: Feel free to customize the vegetable selection based on seasonal availability or personal preference. Colorful, nutrient-dense vegetables add vibrancy and nutrition to your stir fry!
- Garnish for Flavor: Elevate the dish with some healthy garnishes for added texture and visual appeal. Great examples of toppings are chopped cilantro, green onions, or a dollop of unsweetened soy or Greek yogurt.
If you liked these plant-based Udon noodles, here are other Asian-inspired recipes you might like: Amazing Asian Tofu Stir Fry, Banh Mi Sliders, and High-Protein Sushi (light and healthy rolls)
Before you go…
I hope you will love this recipe as much as I do! If you have tried it, please let me know how you liked it in the comments. And don’t forget to tag my socials (all the links are down below). 💗
Spicy Mushroom Noodles with Thai Eggplant and Bok Choy
Ingredients
- 4 cups Mushroom mix (shiitake, baby bella, enoki, oyster..) cut into bite-sized pieces
- 400 g Udon noodles cooked according to package instructions
- 2 Bok choy chopped
- 2 Thai-eggplants cut into bite-sized pieces
- 2 cups Broccoli florets
- 1 Red bell pepper sliced
- 2 Carrots thinly sliced
- 2 cups Bean sprouts
- 4 Scallions chopped
- 2 Onions finely sliced
- 4 tbsp Red curry paste
- 4 tbsp Soy sauce or tamari sauce for a gluten-free option
- 2 tbsp Coconut oil
- 1 can Coconut milk or 400 ml
- 2 tsp Honey or agave syrup
- 2 tbsp Lime juice
- Fresh basil chopped, optional for garnish
- Green onions chopped, optional for garnish
Instructions
- Chop and slice the mushrooms, bok choy, carrots, broccoli, Thai eggplants, red bell pepper, and onions.
- Heat the coconut oil in a large skillet or wok over medium heat. Add the onions, red bell pepper, and other vegetables (except for the bok choy and bean sprouts). Stir-fry for about 5-7 minutes.
- Mix in the red curry paste and stir well.
- Pour in the coconut milk, honey (or agave syrup), and soy sauce (or tamari). Stir to combine everything. Cook just until the vegetables are tender but not too soft.
- Include the bok choy and bean sprouts. Cook for another 2-3 minutes, just until they are slightly wilted.
- Prepare the udon noodles according to package instructions, drain them, and add them to the skillet. Gently mix to combine with the vegetables.
- Squeeze in the lime juice. Adjust the seasoning if needed.
- Dish out the stir-fry and optionally garnish with fresh basil and additional green onions. Enjoy!
