It’s time to swap your instant noodles (the 2 min ones) and make some homemade wholesome wheat noodles. Not that complicated to do or time consuming… Can make the noodles in advance and refrigerate them.
Here’s how you make them:
Preparation Time:15-20 min (depending on your cooking skills)
Ingredients:
Whole Wheat Flour or Multigrain Flour : 50-60 gm
Water for making the dough and cooking
Garlic Chopped or Sliced : 5-10
Walnuts : 4-5
Sesame seeds (garnish) : 1-2 tsp
Soya sauce/ Oyster sauce or any other seasoning preferred: 1tsp
Oil for sautéing : 1 -2 tsp
Make a dough by adding water to the flour (add a little salt too). Set aside for a while and knead to make flat bread (like a roti/chapatti). Score it and cut into thin strips to make the noodles. Add some flour so the noodles don’t stick together and refrigerate them for future use. To cook the noodles, drop them in boiling water for a few minutes (they don’t take long to cook). Do a taste test to check if cooked. Drain the noodles.
With the noodles, you can pretty much add any ingredient you want and sauté it with seasoning you like. Add veggies, nuts, tofu, paneer, seafood, mushrooms, herbs, spices… I used what was available at the time and kept it simple, just walnuts and sesame seeds.
Add oil in a fry pan. Sauté the garlic, walnuts along with the sauces. Add the noodles and mix well. Garnish with sesame seeds. Voila.
Let’s compare the nutritional content of the instant noodles & the whole grain flour noodles (60 gm each)
| Instant Noodles | Whole wheat multigrain Flour |
|---|---|
| Calories : 280 k cal Carbohydrate : 37.5 g Protein : 5.4 g Fat : 12 g Many additives, artificial flavors, preservatives!!! | Calories : 219 k cal Carbohydrate : 43.7 g Protein : 8.7 g Fat : 1 g Fiber : 7.8 g Micronutrients: Iron, B1, Sodium |
Highlighting that the instant noodles are high in fat and have no fiber content and the list of ingredients will make you think twice about eating it.
So to sum up, it’s all about choices. Nutrition packed yummy wholesome meal or a low value one.
Keep it simple but nutritious 👍