The first time I saw shirataki noodles I was in Antibes, in the South of France, where I ran into them in my favorite organic supermarket called Naturalia (check out this chain if you are ever in France!).
I could not understand what they were as my French is not that great, but for sure I was able to decipher they had no calories nor gluten.
Gluten Free pasta with no calories? An obvious purchase!
I always get super excited when I discover new ingredients. Cooking with new flavors is for sure one my favorite things to do.
As soon as I got home, I started to Google the main ingredient, Konjac, to find out some info about it.
What are shirataki noodles made of? Why Shirataki noodles have no calories? I began my research.
I discover that Shirataki, a Japanese word that means “white waterfall”, is the name used to describe a kind of noodles made with the starch of Konjac, a tuber also known as “Elephant’s Yam”.
Glucomannan, the starch extracted from this yam, is then mixed with water and lime and turned into a dough that’s then shredded into noodles.
Since glucomannan is an indigestible water-soluble dietary fiber, Shirataki are very low in carbohydrates and calories.
Eaten plain Shirataki noodles are basically flavorless, but they are an excellent ingredient when it comes to give accent to a great sauce.
Of course, after learning all this, I had to create a shirataki noodle recipe right away… and because baked pasta is always a little obsession of mine, I thought the timing was perfect to make a healthy gluten free recipe out of it!
This dish is suitable for anybody who’s on a vegan diet as its ragout sauce is completely meatless and it’s perfect for those who are lactose intolerant as well. In fact, while tradition contains the entire “dairy trio” (butter, milk and cheese), this healthy béchamel recipe is purely plant based while still being creamy and delicious.
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Vegan Lentil Ragout with Shirataki Noodles
- Total Time: 145 minutes
- Yield: 2 servings
Description
A hearty, plant-based meal featuring low-carb shirataki noodles topped with a rich lentil ragout and a creamy, dairy-free béchamel sauce.
Ingredients
- 400 grams (14.1 ounces) 2 packs Shirataki Noodles
- 425 grams (15 ounces) 1 can Cooked Lentils
- 1/2 tablespoon (7.4ml) Olive Oil
- 1/2 Yellow Onion
- 2 cloves of Garlic
- 10 Sun Dried Tomatos (finely chopped)
- 1 sprig Rosemary (finely chopped)
- Black Pepper
- Salt
- 1 tablespoon (15ml) dried Italian Herbs
- 2 tablespoons (30ml) Grape Seed Oil
- 2 tablespoons (30ml) Corn Starch (or fine Rice Flour)
- 250 ml (1 cup) Plant Based Milk
- 1 pinch Salt
- 5 Cherry Tomatoes (thinly sliced)
- 1 teaspoon (4.9ml) dried Oregano
Instructions
- Preheat the oven to 350°F (175°C) and lightly grease a casserole dish with a little of the olive oil.
- To make the meatless ragout, warm the remaining olive oil in a medium skillet over low heat. Thinly slice the garlic, chop the onion, and finely chop the rosemary, then add them to the pan. Let them soften for 3-4 minutes.
- Stir in the cooked lentils and mix well so they soak up the flavors. Add the chopped sun-dried tomatoes, dried Italian herbs, salt and black pepper, stir, then set the ragout aside to rest for at least 30 minutes before assembling, while you prepare the noodles and béchamel.
- Cook the shirataki noodles in salted boiling water for about 10 minutes — longer than most package directions, which gives a firmer, less gummy texture. Drain well.
- While the noodles cook, make the dairy-free béchamel: warm the grape seed oil in a small saucepan over low heat and whisk in the corn starch until smooth. Separately warm the plant-based milk, then add it to the roux a little at a time, whisking constantly to prevent lumps. Simmer for a couple of minutes with the pinch of salt until lightly thickened, then remove from the heat.
- Toss the drained shirataki noodles with the meatless ragout, then transfer to the prepared casserole dish. Spoon the dairy-free béchamel over the top.
- Arrange the sliced cherry tomatoes over the casserole, sprinkle with the dried oregano, and bake for 10-15 minutes, until bubbling. Enjoy your Vegetarian Baked Bolognese!
- Prep Time: 25 minutes
- Cook Time: 120 minutes
- Category: Main Course
- Cuisine: Fusion
Variations:
PASTA: If you want to keep this recipe grain free and you can’t find shirataki noodles, you can replace them with sweet potato noodles (you can find them in Asian supermarkets) or with lentil pasta. If grains are not an issue, simply use any kind of gluten free pasta of your choice.
OIL (for the béchamel): I like to use grape seed oil because it has a very mild flavor and it’s not overpowering. You can replace it with extra virgin oil or avocado oil.
Now that your healthy baked pasta bolognese is on the table, tell me: how amazing is this healthy gluten free recipe?
My husband says it’s one of my best creations ever. What do you guys think?
Sending you a big hug!
Ambra
Frequently Asked Questions
How do I prepare the shirataki noodles before adding them to the baked bolognese?
Cook the shirataki noodles in salted boiling water for about 10 minutes — longer than the package usually suggests — which gives them a firmer, less gummy texture. Drain well before incorporating them into the dish, as described in the recipe’s own instructions.
Can I substitute shirataki noodles with another type of pasta in this recipe?
While you can use a different gluten-free pasta, keep in mind that the texture and calorie count will differ, as shirataki noodles are uniquely low in calories and have a distinct texture.
What should I do if my baked bolognese seems too watery after baking?
If your dish turns out watery, you can return it to the oven to bake for a bit longer, which will help evaporate excess moisture and thicken the sauce.
