Which Noodles are Gluten-Free?

No matter if you or friends and family members have a gluten intolerance, there are still so many opportunities to enjoy a whole range of delicious oriental dishes!

We take a look at various kinds of gluten-free noodles that can be used in place of traditional noodles to create delicious, authentic meals.

Here at Oriental Mart, you can find a great range of Asian ingredients, including instant noodles and fresh noodles. When you’ve stocked up on everything you need, head over to our recipes for a range of delicious dishes to make at home.

Gluten-Free Asian Cuisine

Gluten intolerance is common; many may experience adverse reactions to gluten, a protein found in wheat, barley and rye.

It would be easy to assume that most Asian cuisine is gluten-free, as many dishes consist of gluten-free staples such as rice, tofu and sesame oil. However, there are a few ingredients that can make navigating Asian cuisines on a gluten-free diet slightly difficult.

Aside from noodles, soy sauce also contains gluten, which can be problematic considering it's an incredibly common component in oriental food. As well as being an essential addition to most dishes, it's also the base of a lot of sauces such as teriyaki, hoisin and black bean.

Are Asian Noodles Gluten-Free?

This depends on what kind of noodles you mean. Regular egg noodles, which are probably among the most common noodles used in Asian cuisine are usually not gluten-free.

Find out more below.

Are Egg Noodles Gluten-Free?

Sadly, most store-bought egg noodles are not gluten-free as they often contain wheat flour. However, there are a few exceptions to the rule as gluten-free products become more readily available.

You can now find brands that create specially made gluten-free egg noodles and pasta. If you're looking for a delicious substitution for egg noodles, you can use vermicelli noodles or rice stick options instead.

Are Rice Noodles Gluten-Free?

Rice noodles are gluten-free – something that goes for all rice variations.

However, it can sometimes get confusing; for example, glutinous rice is actually gluten-free!

Does Wheat-Free Mean Gluten-Free?

Wheat-free does not mean gluten-free, as other grains can still contain gluten. On a similar note, gluten-free does not indicate that the product is wheat-free either, as gluten can be removed from the wheat itself.

What Noodles are Gluten-Free?

If you're a lover of noodles or pasta, there's no need to worry. There is a great range of noodles and pasta that not only make a tasty addition to your meal but are also gluten-free.

Aside from the above mentioned rice noodles and gluten-free egg noodles, the following noodle type can be eaten as part of a gluten free diet.

Shirataki Noodles

Shirataki noodles are made from glucomannan, a fibre that is extracted from the root of a konjac plant. They have a gelatinous texture and a delicate flavour, which allows them to take on the flavours of other ingredients.

Soba Noodles

Soba noodles are a type of pasta that is made from buckwheat flour. They have an overall nutty taste and chewy texture. It's worth bearing in mind that some manufacturers will combine the buckwheat flour with other flour throughout the production process, which can lead to them containing gluten.

Rice Noodles

As mentioned above, rice noodles are gluten-free. They are often available in a variety of shapes and sizes and are quick to cook with. Rice noodles have a chewy texture and are great at soaking up sauces.

Kelp Noodles

These Korean noodles are made from kelp, which is a type of seaweed. They are often clear, crunchy and lightly flavoured. When cooked, they can offer an umami savoury taste to meals. Kelp noodles can be eaten both raw and cooked.

Glass Noodles

Glass noodles are otherwise known as cellophane noodles, mung bean noodles and bean thread noodles. They are thin and transparent noodles made from mung bean starch. They're great for quick cooking and soaking up sauces!

Vegetable Noodles

Vegetable noodles are becoming an increasingly popular alternative to noodles; they not only eliminate gluten but also provide an abundance of flavour and nutritional goodness. You can create your own vegetable noodles at home using a spiraliser, which can create delicious noodles out of carrots, courgettes, aubergines and much more!

Asian Ingredients that May Contain Gluten

If you're looking to create a delicious dish that's gluten-free, it might be worth noting that there are some other staples that might contain gluten. These include:

• Fish sauce
• Soy sauce
• Maggi seasoning sauce
• Shaoxing rice wine
• Miso
• Hoisin sauce
• Oyster sauce
• Plum sauce
• Wasabi
• Gochujang (Korean red pepper paste)

Luckily, there are gluten-free versions available. Take a look at our gluten-free products that are available right here at Oriental Mart.

Do Dumplings Contain Gluten?

This is another question we often come across. Most dumplings are covered in a wheat-based skin. Although some dumpling skins are made from rice paper (which is gluten-free) wheat can sometimes be mixed in. To be on the safe side, it's always worth checking the ingredients on the packaging.

Do Spring Rolls Contain Gluten?

More often than not, spring rolls are not gluten-free. Traditional spring rolls wrappers are usually made with wheat flour. However, there are some spring rolls that are gluten-free, such as Vietnamese imperial rolls, which traditionally use rice paper, bahn trang.

It's also worth noting that some spring roll fillings contain gluten. Ingredients, such a soy sauce marinades, which are often used to coat the tofu, or tempura and dark sauces, can contain gluten.

An easy way to enjoy a gluten-free spring roll is to create your own at home; check out our Vietnamese summer rolls recipe for inspiration!