February 23, 2021/Recipes

Recipe: Shirataki Noodles With Kale and Chickpeas

Try these noodles for a lower-carb alternative to pasta

Silver chopsticks nestled in a bowl of noodles mixed with kale and chickpeas

When you want to downplay the amount of carbs in your day, you can enjoy “pasta” in this tasty, light and nutrient-rich comfort meal. These plant-based noodles explode with fiber from the konjac root, and the shiitake mushrooms boast immune-boosting properties that keep you healthy and feeling great.


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2 tablespoons extra-virgin olive oil
3 garlic cloves, minced
1 large bunch kale, stemmed and roughly chopped
1 (15-ounce) can chickpeas, rinsed and drained
2 (8-ounce) packages shirataki noodles, drained
4 ounces shiitake mushrooms, stemmed and thickly sliced
½ cup marinara sauce
Sea salt and freshly ground black pepper, to taste
¼ cup chopped parsley, for garnish


  1. Heat the oil in a medium cast-iron pan over medium heat. Add the garlic and cook, stirring often for about 1 minute to prevent burning, until aromatic.
  2. Toss in the kale and sauté it in the garlic oil until it wilts, 3 to 4 minutes.
  3. Add the chickpeas, noodles, shiitakes and marinara sauce and warm through for about 3 minutes. Season to taste with salt and black pepper, as needed.
  4. Transfer the mixture to a platter, garnish with the parsley, and serve. Any leftover noodles can be covered and refrigerated for up to three days.

Nutritional information

Serving size: 1 ½ cups

Each serving has:

Calories 215
Fat 10g
Saturated fat 1g
Cholesterol 0mg
Fiber 8g
Protein 9g
Carbohydrate 25g
Sodium 155mg

Learn more about our editorial process.

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