Whole Wheat Noodle Stir-Fry with Rainbow Vegetables

Name: Whole Wheat Noodle Stir-Fry with Rainbow Vegetables
Prep time: 25 min
Cook time: 14 min
Total time: 39 min
Yield: 4 servings
Cuisine: Asian-Inspired
Ingredients: 8 oz (225 g) dried whole wheat noodles (spaghetti-style or Asian whole wheat noodles); 1 tsp (5 ml) toasted sesame oil, for tossing the drained noodles; 3 tbsp (45 ml) low-sodium soy sauce; 1 tbsp (15 ml) unseasoned rice vinegar; 1 tbsp (21 g) honey or maple syrup; 2 tsp (10 ml) toasted sesame oil; 2 tsp (6 g) cornstarch; ¼ cup (60 ml) water, cold; 2 tbsp (30 ml) avocado oil or other high-heat neutral oil, divided; 2 medium (about 6 oz) (170 g) medium carrots, peeled and sliced into thin ⅛-inch (3 mm) diagonal coins; 1 large (about 7 oz) (200 g) red bell pepper, seeded and cut into ¼-inch (6 mm) strips; 1 large (about 7 oz) (200 g) yellow bell pepper, seeded and cut into ¼-inch (6 mm) strips; 6 oz (170 g) snow peas, strings and stem ends removed, left whole; 1½ cups (110 g) red cabbage, thinly shredded; 4 cloves (12 g) garlic cloves, minced; 1 tbsp (6 g) fresh ginger, peeled and finely grated; 3 whole (45 g) scallions, thinly sliced, white and green parts separated; 1 tbsp (9 g) toasted sesame seeds; red pepper flakes or chili crisp, to taste (optional)

From the MyKitchenBank Kitchen

Nutty whole wheat noodles tossed with crisp-tender bell peppers, snow peas and carrots in a glossy garlic-ginger sauce made with low-sodium soy sauce. A fast, colorful weeknight dinner that comes together in about 35 minutes.

Prep: 25 min
Cook: 14 min
Wait: 5 min
Total: 44 min
Makes: 4 main-course servings (about 2 cups each)

Save to My Kitchen Jump to recipe

Ingredients

4 servings

8 oz (225 g) dried whole wheat noodles (spaghetti-style or Asian whole wheat noodles)
1 tsp (5 ml) toasted sesame oil, for tossing the drained noodles
For the sauce
3 tbsp (45 ml) low-sodium soy sauce
1 tbsp (15 ml) unseasoned rice vinegar
1 tbsp (21 g) honey or maple syrup
2 tsp (10 ml) toasted sesame oil
2 tsp (6 g) cornstarch
¼ cup (60 ml) water, cold
For the stir-fry
2 tbsp (30 ml) avocado oil or other high-heat neutral oil, divided
2 medium (about 6 oz) (170 g) medium carrots, peeled and sliced into thin ⅛-inch (3 mm) diagonal coins
1 large (about 7 oz) (200 g) red bell pepper, seeded and cut into ¼-inch (6 mm) strips
1 large (about 7 oz) (200 g) yellow bell pepper, seeded and cut into ¼-inch (6 mm) strips
6 oz (170 g) snow peas, strings and stem ends removed, left whole
1½ cups (110 g) red cabbage, thinly shredded
4 cloves (12 g) garlic cloves, minced
1 tbsp (6 g) fresh ginger, peeled and finely grated
To finish
3 whole (45 g) scallions, thinly sliced, white and green parts separated
1 tbsp (9 g) toasted sesame seeds
red pepper flakes or chili crisp, to taste (optional)

Equipment (7)

Large pot (4–5 quart / 4–5 L) for boiling noodles
14-inch (35 cm) wok or 12-inch (30 cm) deep skillet
Colander
Small bowl or measuring cup for the sauce
Sharp chef's knife and cutting board
Tongs or long chopsticks
Wok spatula or wooden spoon

Steps

Before you start

Chop all vegetables and mix the sauce before you turn on the heat; stir-frying moves too fast to prep as you go.
Use a large 14-inch (35 cm) wok or a 12-inch (30 cm) deep skillet so the vegetables fry rather than steam.
Check the noodle package time; whole wheat noodles vary, and you want them just shy of tender because they finish cooking in the pan.
Pat the snow peas and other vegetables dry after washing so they sear instead of steaming.

1
Prep the vegetables
- Slice the carrots into thin diagonal coins, cut both bell peppers into ¼-inch strips, string the snow peas, shred the red cabbage, mince the garlic, grate the ginger, and slice the scallions, keeping the white and green parts in separate piles.
- Arrange everything near the stove in the order it goes into the pan.
+ Show details− Hide details
Ready when: Vegetables are cut into similar-sized pieces and lined up by the stove.
Tip: Cut the carrots thinner than the peppers since they take longer to cook.
2
Mix the sauce
- In a small bowl or measuring cup, whisk together the soy sauce, rice vinegar, honey, 2 tsp sesame oil, cornstarch and ¼ cup (60 ml) cold water until no cornstarch lumps remain.
- Set aside.
+ Show details− Hide details
Ready when: Sauce looks smooth and the honey is fully dissolved.
Tip: Re-whisk right before adding it to the pan, because cornstarch settles to the bottom.
3
Boil the noodles
- Bring a large pot of water to a rolling boil.
- Cook the whole wheat noodles 1 minute less than the package directions, usually 6–8 minutes, stirring occasionally so they don't clump.
- Scoop out ½ cup (120 ml) of the cooking water, then drain.
+ Show details− Hide details
Ready when: Noodles are flexible and chewy with a slightly firm center when bitten.
Tip: Don't salt the water heavily; the soy sauce already adds salt.
4
Rinse and oil noodles
- Rinse the drained noodles briefly under cool running water to stop the cooking and wash off surface starch.
- Drain very well, then toss with 1 tsp sesame oil.
- Let them sit while you cook the vegetables.
+ Show details− Hide details
Ready when: Noodles are cool to the touch, separate easily and don't clump.
Tip: Wet noodles will steam the stir-fry, so shake off as much water as you can.
5
Sear carrots and cabbage
- Heat a wok or 12-inch skillet over high heat for 1–2 minutes until a drop of water sizzles instantly.
- Add 1 tbsp avocado oil and swirl.
- Add the carrots and stir-fry, tossing every 20–30 seconds, for 2 minutes.
- Add the red cabbage and cook 1 minute more.
+ Show details− Hide details
Ready when: Carrots are bright orange with a few browned edges and just starting to soften; cabbage is slightly wilted.
Tip: Don't crowd the pan. If your skillet is small, cook the vegetables in two batches.
6
Add peppers and snow peas
- Push the vegetables to the side, add the remaining 1 tbsp avocado oil, then add the bell peppers and snow peas.
- Stir-fry everything together for 2–3 minutes.
+ Show details− Hide details
Ready when: Snow peas turn vivid green and peppers are crisp-tender, bending slightly but still with a bite.
Tip: Overcooked snow peas turn dull and limp, so pull the pan off the heat briefly if it's smoking.
7
Add the aromatics
- Reduce the heat to medium-high.
- Clear a space in the center of the pan and add the garlic, ginger and scallion whites.
- Stir them in the open space for 20–30 seconds, then toss through the vegetables.
+ Show details− Hide details
Ready when: Garlic and ginger smell fragrant and look pale golden, not brown.
Tip: Burnt garlic turns bitter, so keep it moving and add the sauce quickly if it browns.
8
Toss with noodles and sauce
- Add the noodles to the pan.
- Re-whisk the sauce and pour it over everything.
- Using tongs, toss constantly for 2–3 minutes until the sauce thickens, turns glossy and coats the noodles.
- If it looks dry or sticky, add the reserved noodle water 2 tbsp (30 ml) at a time.
+ Show details− Hide details
Ready when: Sauce is glossy and clings to the noodles with no pool of liquid in the pan; noodles are tender but chewy.
Tip: Lift the noodles from the bottom with tongs so the sauce distributes evenly.
9
Finish and serve
- Turn off the heat.
- Sprinkle with the scallion greens and sesame seeds, plus red pepper flakes if you like heat.
- Taste and adjust with a splash more soy sauce or vinegar.
- Serve immediately in warm bowls.
+ Show details− Hide details
Ready when: Noodles are piping hot and the vegetables still look bright.

Good to know

Tips

Keep the heat high and the pan uncrowded so the vegetables sear and stay crisp rather than steam.
Cook the noodles slightly underdone; they absorb sauce and finish cooking in the pan.
For protein, add 8 oz (225 g) cubed extra-firm tofu or 1 cup (150 g) shelled edamame in step 6.
Cut vegetables to a similar size so everything finishes at the same time.

Make ahead

Slice all vegetables and mix the sauce (without stirring in advance of cooking) up to 24 hours ahead; store the vegetables in airtight containers in the fridge and the sauce in a jar. Boil, rinse and oil the noodles up to 1 day ahead and refrigerate in a sealed container.

Storage & reheating

Room temperature: up to 2 hours. Refrigerator: airtight container up to 4 days. Freezer: not recommended, as the vegetables lose their crunch, though the noodles can be frozen up to 1 month. Reheat in a skillet over medium heat for 3–4 minutes with a splash of water, or microwave covered for 1½–2 minutes, stirring halfway.

Substitutions

dried whole wheat noodles (spaghetti-style or Asian whole wheat noodles) → soba, brown rice noodles or whole wheat spaghetti. Soba cooks in about 4 minutes, and brown rice noodles may need rinsing more carefully; adjust cooking time to the package. Soba and rice noodles are not all gluten-free, so check labels.
low-sodium soy sauce → tamari or coconut aminos. Tamari makes it gluten-free; coconut aminos are sweeter, so reduce the honey to 2 tsp.
snow peas → sugar snap peas or broccoli florets. Broccoli needs an extra 1–2 minutes of cooking.
honey or maple syrup → maple syrup or brown sugar. Use the same amount; maple syrup keeps the dish vegan.