Garlic Noodles (WFPB, Vegan)
We could all use more recipes up our sleeves that use basic ingredients you don’t need to do special grocery shopping for. Using mostly common pantry ingredients, these garlicky noodles are satisfying and easy! Peeling and mincing the garlic cloves is the bulk of the work. Many might think a bowl full of pasta isn’t a very nutritious choice, but I actually think this is (although the coconut milk which is high in saturated fat does make it a bit indulgent, at least it’s less fat than oil). Pasta–whole grain or not–is pretty high in protein and fiber, and garlic is part of the onion family in G-BOMBS meaning we should eat them every day (Pop quiz! What does GBOMBS stand for? Click here to find out).
Health Benefits of Garlic
Garlic contains sulfur and allicin compounds, which are responsible for many of it’s benefits and medicinal properties. For best results, chop or crush fresh garlic and let it be exposed for 10 minutes before cooking in order for the allicin compounds to be activated.
According to some research presented in this Healthline article, garlic can
- Reduce the severity and occurrence of the common cold.
- Improve blood pressure
- Lower cholesterol
- Prevent Alzheimer’s disease
- Improve athletic performance
- Detox heavy metals in the body
Anecdotally, when my husband or I can feel a cold coming on, we swallow some chopped raw garlic and it does often seem to ward it away.
A Note on FODMAPS
FODMAPS are compounds in food that make them complicated to digest. Garlic is very high in FODMAPS (as are many healthy foods), meaning that if your gut is not used to it, you may have some gas and bloating. If that is the case, use only a few cloves of garlic instead of entire heads! You can gradually increase the amount over time as your gut bacteria adjusts.
Most garlic noodles use oil, but I was inspired by Zardy Plants to use coconut milk instead. (If you don’t like coconut milk and are open to oil, try this recipe which is also delicious, OR make peanut noodles for a different but still quick noodle dish). These garlic noodles have that rich taste without the extra fat and excess calories of using pure oil. However, there is no coconut taste because the garlic overpowers it. I almost never use a whole can of coconut milk at one meal because that would be a LOT of saturated fat, so here is…
How to use rest of the can of coconut milk
Make one of these meals within a few days! They all use a partial can of coconut milk.
- Instant Pot Vegetable Curry
- Zuppa Toscana
- Creamy Coconut Oatmeal
- Thai Enchiladas
- Chili Mac
- Add a little to a smoothie for a really creamy smoothie
- or even just freeze it!
Enjoy this quick pantry meal, and if you make it, please come back and leave a star rating! And please share about it on social media and tag me @faithful.plateful!
Super quick and using mostly pantry ingredients, these make a satisfying and easy meal. Add toppings or keep them simple.
This recipe makes a lot, so feel free to half it if you don't want leftovers or have few people to feed.
- 16 oz pasta of choice (see notes)
- 2 cups frozen shelled edamame (optional)
- 2 small heads garlic (about 12-15 cloves!) (use as few as 2 cloves if you are sensitive though)
- 1 bunch green onions, sliced (keep white and green separate)
- 3/4-1 cup full-fat canned coconut milk (use less or more depending on fat intake preference)
- 1/3 cup soy sauce
- 2 tsp maple syrup
- red pepper flakes to taste
- cilantro, chopped peanuts, or sesame seeds for on top
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Cook pasta in a large pot of salted water. If desired, add frozen edamame to the pot for the last 3-4 minutes of cooking time and boil together, then drain when pasta is tender. Return to the pot.
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While the pasta is cooking, mince the garlic and chop the green onions. Keep the white and green parts separated.
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Get a glass of water to set by the stove as you cook the garlic. Heat a large skillet on the stove on medium-high. Once hot, add the garlic and a splash of water. Cook until the garlic is very fragrant, adding some water every time it starts to stick to the bottom of the pot. Add the white parts of the green onion (you could also add other vegetables here, such as some bell peppers or mushrooms), and a little more water, and cook about 3 minutes.
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Add the coconut milk, soy sauce, and green parts of the onion. Stir well and then add the pasta and edamame from the pot and toss well to coat. Enjoy immediately before the pasta absorbs all the sauce.
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Sprinkle with some red pepper flakes, crushed peanuts, sesame seeds, and/or cilantro.
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Leftovers store well in the fridge. Re-heat in the microwave with a little more coconut milk, as the noodles will absorb all the liquid.
Pasta: Any kind of noodle will work. Gluten free, spaghetti or angel hair, ramen noodles, etc. You can also buy Udon noodles often sold in packages in the refrigerated Asian section of the grocery store which are thick and chewy and delicious!
Easily add more vegetables as desired, such as thinly-sliced bell peppers or mushrooms.
We tried this and loved it! In addition to the veggies listed we also added a red bell, broccoli, peas, and mushrooms because we like to consume those things several times a week. It came together easily and quickly.
My family loved this recipe!! We added the suggested vegetables and served it with broccoli and garlic toast on the side and my husband said after the first bite we need to make it again very soon! Thanks for another great recipe Faith!!