Chickpea and Vegetable Shirataki Noodle Stir Fry

You can include Shirataki Noodles on
Phase 2 of your TLC-Program!

Give this new recipe a try.  It is a side dish so you can add your choice of protein.  It is great with grilled chicken or steamed fish … Here’s a quick and easy guide to get you comfortable with adding these noodles to your meals (recipe is at the bottom of the post):

Remove the noodles (we used Shirataki Fettucine) from the packet (they are packed in water and already cooked) and place in a colander.
Now rinse the noodles in cold water.  Run it under the tap for a while so that it is rinsed really well.

It is best, we think,  to let the noodles soak while you are preparing the rest of the dish.
So fill the sink with water, pop the colander with the noodles in it, and leave it to soak.

Heat the oil in a heavy bottom pan.  Add chopped onions and saute till translucent (soft).

Now add diced red peppers.  Fry for a few minutes.

Sprinkle over all the spices and  cook for a few minutes.

Now add the Chickpeas, stir for a minute or two.

Add the Soy Sauce and Hoisin Sauce and then stir.
You don’t have to add the Hoisin Sauce if you do not have it handy, it is just as good with just the Soy Sauce.

Remove the noodles from the cold water.  Give it one more rinse and then soak for a minute in hot water (we used hot tap water, not boiled).
Then add the noodles to the pan and stir till it is mixed with the rest of the ingredient.  Turn the heat down and keep stirring.

Now add in roughly chopped raw baby spinach.

Give it a good stir until the spinach just wilts – don’t over cook !

Plate it up and its ready to enjoy.  Remember to add steamed fish or other protein of your choice.

Chickpea and Vegetable Shirataki Noodle Stir Fry


Shirataki Fettucine Noodles (allowance)
Chopped Onion (allowance)
Diced Red Pepper (allowance)
Chick peas (allowance)
Baby Spinach roughly chopped (allowance)
½ teaspoon Cumin powder
½ teaspoon Garlic powder
¼ teaspoon Coriander powder
A sprinkle of dried Chilli flakes (to taste)
Salt and Pepper to taste
1 teaspoon Soy Sauce (allowance)
2 teaspoons Hoisin Sauce – optional (allowance)

Follow the method above.

Some very important notes:

100g cooked  Shirataki Noodles replaces 1 carb portion (during Phase 2)
Hoisin Sauce is restricted to 2 teaspoons and can be used a maximum of 3 times per week.
Ensure that you follow all other allowances (ingredients) based on your unique TLC-Phase 2 prescription.

Shirataki Noodles are available to purchase at selected TLC-Retailers or at the TLC-Online Shop:


Recipe produced by the TLC-Test Kitchen
Any questions contact the TLC-Chef at tlc.chef@tlcforwellbeing.com

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