Serves: 1
Prep: 10 minutes Cook: 5-8 minutesDeveloped by Monash FODMAP-trained dietitian Melissa D'Elia (APD), this quick and easy instant noodle recipe is a great post-exercise refueling option. With both plant-based and animal protein options to suit all low FODMAP diets!
Learn more about low FODMAP sports fueling in our blog.
| ingredients |
|---|
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BROTH: |
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300mL 10 fl oz boiling water |
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1½ tbsp 2 tbsp soy sauce |
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1 tsp rice vinegar |
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½ tsp sesame oil |
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1 tsp ginger, grated (or ½ tsp dried ginger) |
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NOODLES AND VEGETABLES |
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Rice noodles (dry) |
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Carrots, shredded |
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Bean sprouts |
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2 spring onions, green tips only, sliced |
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Purple cabbage, shredded |
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Firm tofu, cubed (or shredded cooked chicken) |
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MISO PEANUT PASTE |
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2 tsp white miso paste |
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3 tsp 1 tbsp peanut butter |
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1 tsp lime juice |
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1 pinch chilli flakes (optional) |
Mix the miso paste, peanut butter, maple syrup, lime juice and chilli flakes into a smooth paste and set aside.
Add the soy sauce, rice vinegar, sesame oil and ginger to the base of a large heatproof jar or bowl.
Layer all the ingredients, including rice noodles, carrot, bean sprouts, tofu (or chicken), cabbage and spring onion.
Pour over the boiling water, stirring the miso-peanut paste through until dissolved.
Cover and let sit until the noodles have softened, approx. 5-8 minutes.
To follow the 4 Rs after training:
| Nutrition Information (per serve) | |
|---|---|
| Energy | 2373 Kj / 567 cal |
| Protein | 33.00g |
| Carbohydrates | 68.00g |
| Sugar | 15.00g |
| Total Fat | 21.00g |
| Saturated Fat | 3.20g |
| Fibre | 13.00g |
Developed by Monash FODMAP-trained dietitian Melissa D'Elia (APD), this quick and easy instant noodle recipe is a great post-exercise refueling option. With both plant-based and animal protein options to suit all low FODMAP diets!
Learn more about low FODMAP sports fueling in our blog.
Stack Cup
| Ingredients | Metric | Imperial |
|---|---|---|
| BROTH: | ||
| 300mL boiling water | ||
| 1½ tbsp soy sauce | ||
| 1 tsp rice vinegar | ||
| ½ tsp sesame oil | ||
| 1 tsp ginger, grated (or ½ tsp dried ginger) | ||
| NOODLES AND VEGETABLES | ||
| Rice noodles (dry) | 50 g | 1.80 oz |
| Carrots, shredded | 50 g | 1.80 oz |
| Bean sprouts | 40 g | 1.40 oz |
| 2 spring onions, green tips only, sliced | ||
| Purple cabbage, shredded | 40 g | 1.40 oz |
| Firm tofu, cubed (or shredded cooked chicken) | 120 g | 4.20 oz |
| MISO PEANUT PASTE | ||
| 2 tsp white miso paste | ||
| 3 tsp peanut butter | ||
| 1 tsp lime juice | ||
| 1 pinch chilli flakes (optional) |
Mix the miso paste, peanut butter, maple syrup, lime juice and chilli flakes into a smooth paste and set aside.
Add the soy sauce, rice vinegar, sesame oil and ginger to the base of a large heatproof jar or bowl.
Layer all the ingredients, including rice noodles, carrot, bean sprouts, tofu (or chicken), cabbage and spring onion.
Pour over the boiling water, stirring the miso-peanut paste through until dissolved.
Cover and let sit until the noodles have softened, approx. 5-8 minutes.
To follow the 4 Rs after training:
| Nutrition Information (per serve) | |
|---|---|
| Energy | 2373 Kj / 567 cal |
| Protein | 33.00g |
| Carbohydrates | 68.00g |
| Sugar | 15.00g |
| Total Fat | 21.00g |
| Saturated Fat | 3.20g |
| Fibre | 13.00g |
FODMAP Assistant
