The second instalment of my Veganuary series on no-cook one-pot noodles. This series is meant to help those who are not yet confident in cooking, too busy to cook, or when you want a hot homemade meal but have no access to a stove. Read the first part here. Nutritionist Krystle will give a nutritional analysis at the end.
This recipes may need a bit of food prep if you want to make it as fast as possible. Food prep simply means preparing certain ingredients in advance to cut down on meal preparation time. Refer to my guide on food prep and basics of cooking. I do not recommend meat products to be used in this method. Boiling water may not be able to bring up the internal temperature of meats to a safe range to kill harmful bacteria.
Like miso, tom yum paste is a condiment I use often as it is flavourful and easy to use. For most brands, you just need to stir it in hot water to make a tasty soup. We can get vegan ones from vegetarian grocery shops or Chinese vegetarian eateries. Note that most common tom yum sauces contain fish sauce. Here I’m using the same brand as my tom yum pasta recipe. This recipe is not a traditional Thai dish, but it is more of a quick way to get a hot, balanced and filling meal.
Here are the ingredients I used for this recipe, where I purchased and their prices. All of them are common items I use in daily meals.
NO-COOK TOM YUM RICE NOODLES
- 1 – 1.5 tbsp tom yam paste (Amount depends on brand, some brands are saltier.)
- A large handful (60g) of pea sprouts (Packaged pea sprouts only need a quick rinse thus they are convenient to use.)
- 1 serving (65g) red rice noodles
- 1/4 cup (65g) cooked chickpeas, drained (I used rinsed canned chickpeas, try to cook your own from dried beans, it’s cheaper + healthier. Cooked beans can be frozen to keep longer.)
- 8-10 (65g) cooked tempeh slices (Tempeh tastes great pan-fried with strong condiments, more tempeh recipes here. Cooked tempeh can last up to a week in fridge.)
- 1/4 carrot, julienned (Use a julienne peeler to shred it fast.)
- 1/2 green bell pepper, seeds removed, sliced
- 1/2 tomato, cut into wedges
- 1 cm leek, sliced thinly (Replace with coriander as garnish if you don’t take alliums.)
- 2-5 tbsp coconut milk (Amount depends on your taste – the more the tastier.)
- Juice from 1 lime, to garnish
Bring water to a boil in a kettle. Combine all base ingredients in a large heatproof bowl/container. Pour boiling water till all ingredients are covered well. Cover and wait for 5mins. Dissolve the tom yum paste. Add garnishes and serve hot.
Nutritional breakdown by nutritionist Krystle:
This recipe fulfils the following recommended daily amounts (RDA) for healthy adults aged 18-60 years old. Note that percentages will differ among individuals. (Source: Health Hub SG)
- 38.5% of protein for males, 45% of protein for females
- Around 65% of iron for males, 33.15% of iron for females
- Around 47% of fiber
- 13.7% of calcium
- 105% of Vitamin A
- 257% of Vitamin C (note that some will be lost due to heat)
A hearty warm bowl of noodles feels like a comfort food for all but at the same time gives you important nutrients and energy needs to keep you going! This recipe is nutritionally balanced and healthier than most of the hawker food out there. The veggies give high fiber, Vitamin C and Vitamin A. If you are watching your cholesterol levels, use low-fat coconut milk.
The key ingredients used has several health promoting factors.
Red Cargo Rice Vermicelli
– Higher in Fiber. It keeps your cholesterol and blood sugar in check and it’s definitely a healthier choice compared to normal white rice vermicelli.
– Contains antioxidants especially zinc. Zinc is important for normal cell division and growth, maintains your immune system and fights against oxidative stress and chronic inflammation.
-Tempeh is a healthy and delicious protein source. You can easily substitute meat using tempeh without the artery clogging saturated fat.
-Although it can be naturally higher in fat, it contains Polyunsaturated Fatty Acids (PUFA) which are the good essential fat. PUFA also help to control cholesterol levels.
– It is also high in trace minerals like maganese, phosphorus and copper, which are important for normal bodily metabolism and functions.
– As it is made using fermentation, it is highly digestible and therefore helps in the absorption of other key nutrients present in tempeh.
-If you want a great meat substitute high in good quality protein, Tempeh is the way to go. You can use various marinating methods/recipes to make it more palatable and at the same time enjoy the health benefits it brings.
– Chickpeas are a legume and thus are high in many nutrients, like protein and fiber, folate, and minerals such as iron and phosphorus.
– For dried legumes, they should be soaked in water for few hours before cooking. The soaking water must be discarded. This is to reduce phytic acid which may cause digestive upsets (bloating, irritation) in some people and to increase the availability of nutrients.
– This cooking method is similar to blanching, where plant ingredients are immersed in boiling water to be cooked briefly before removing.
– This helps retain more of certain nutrients than other high heat methods like frying or baking. Another similar way to minimise nutrient loss is steaming.
Next in the series will feature an “instant” kimchi udon recipe. Stay tuned!