Mie goreng is a traditional Indonesian stir-fry dish that features noodles tossed with proteins like chicken, shrimp, pork, and egg, all coated in a sweet, savory, and smokey sauce. Traditionally, a sweet soy sauce called kecap manis is used. Translated from Indonesian, “mie goreng” means “fried noodles.”
Mie goreng also features ingredients common to South Asia like ginger, garlic, scallion, and chili. Mie goreng is so popular that different instant ramen companies have packaged this flavor so that you can have it conveniently at your home. Of course, the issue with these is that they are made with GMO ingredients, gluten, MSG, egg proteins, and flavor enhancers that would no doubt flare any sort of chronic illness…
That is why I decided to create a healing, low-fat stir fry alternative that still honors the spirit of the original dish while making it a better option for those on a healing journey. Who doesn’t love noodles, vegetables, and a flavorful, smoky sauce?
Instead of shrimp or chicken, this recipe is plant-based and uses sauteed mushrooms and sweet potato cubes as a hearty, satisfying substitute. They provide a good flavor and chew that pairs well with the savory sauce.
This version of mie goreng is very low-fat and can easily be made fat-free if you just take out the sesame seeds, which sets it apart from traditional mie goreng recipes. It’s nourishing and flavorful without feeling heavy, making it a great option if you’re focused on supporting your body and need healing comforting meals.
One of the things that gives this dish so much depth of flavor is the inclusion of two fermented foods: coconut aminos and chickpea miso (not soy miso). If you tolerate fermented foods well, these ingredients help to add more depth of flavor to this healthier stir-fry sauce.
Mie Goreng: Packed With Healing Ingredients
This plant-based mie goreng is a great way to incorporate a wide variety of healing foods into one meal, including:
- Green peas
- Onion
- Garlic
- Ginger
- Sweet potatoes
- Mushrooms
- Red pepper
- Maple syrup
- Snow peas
- Sugar snap peas
- Carrot
The combination of noodles and flavorful sauce makes this stir-fry especially kid-friendly, encouraging children to enjoy more healing ingredients without feeling like they’re obligated to eat something healthy.
In order to stay gluten-free, I recommend using either rice noodles or sweet potato noodles based on your preference. Both do a good job of absorbing the flavors of the dish, and compliment the other flavors well.
Let’s take a closer look at a few of the key healing ingredients in this dish, from a Medical Medium perspective, excerpted from Life-changing Foods Expanded.
Sweet Potatoes
Sweet potatoes are popular for a very good reason. They are incredibly supportive for digestion, helping to starve out unproductive pathogens, bacteria, and mold while encouraging a healthier intestinal environment. Sweet potatoes also support the body’s natural production of vitamin B12.
They are rich in beta-carotene, which is very beneficial for skin health. When eaten regularly, sweet potatoes can give the skin a naturally radiant appearance. As a phytoestrogenic food, they help to remove unproductive, destructive, and cancer-causing estrogens from the body. These harmful estrogens can accumulate in organs over time, and sweet potatoes assist in safely purging them and providing space for the estrogens you want.
Sweet potatoes are also highly protective against various forms of cancer, including skin, breast, reproductive, stomach, intestinal, esophageal, and rectal cancers. In addition, they support healthy hair growth and disencourage unproductive hair growth.
Ginger
Ginger is another powerful healing food featured in this dish. It enhances the production of vitamin B12 in the intestinal tract and has been used medicinally for centuries, with its origins starting in Southeast Asian cultures.
Ginger is well known for its ability to support digestion and soothe nausea, but its benefits go far beyond that. It has a deeply relaxing and stress-relieving effect on the body, helping to calm the nervous system. Ginger also assists in flushing lactic acid from the muscles, making it especially helpful for those who feel stuck in a constant reactive and over-worked state.
Peas
Peas are an often-overlooked healing food, yet they are incredibly supportive for the body. They are gentle on digestion and help nourish the heart, brain, and liver due to their high content of high-quality glycogen.
Peas also support hair health. Their enzyme-rich chlorophyll content helps restore damaged hair follicles and encourages healthy hair growth, making them a valuable addition to healing meals.
You could call my plant-based mie goreng recipe a vitamin B12 and hair growth enhancer!
I hope you enjoy this healing dish- it is my passion to create healing recipes such as this one, so that you can enjoy comfort foods whilst healing. If you make it I would love to know how it goes for you, leave a comment below or tag me in your socials on Facebook or Instagram.
To your peace and happiness,
Muneeza
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Plant-based Mie Goreng: Indonesian Noodle Stir Fry
Equipment
- Baking tray
- mixing bowl
- Large sautee pan
- Colander
- Pot for cooking noodles
- Wok or large sautee pan
- Cutting board and knife
Ingredients
Stir Fry
- 2 cups sugar snap peas
- 1 cup snow peas
- 2 cups green peas
- 4 carrots chopped or julienned
- 1 red pepper thinly sliced
- 2 onions thinly diced
- 6 - 8 cloves garlic mashed
- 2 inches ginger knobs
- 6 green onions sliced
- 2 tbsp sesame seeds
- ½ cup coconut aminos
- 4 tbsp tamarind sauce
- ½ cup maple syrup
- 1 tbsp South River Chickpea Miso** optional
- 16 oz Rice Noodles or Sweet Potato Noodles
Sweet Potato Cubes
- 2 sweet potatoes peeled & diced
- 1 tsp roasted garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- Sea salt to taste optional
Sauteed Mushrooms
- 4 cups shiitake mushrooms sliced (or any other mushrooms of your choice)
- 3 tbsp coconut aminos
- 5 tbsp maple syrup
- 3 cloves garlic minced
- 1 onion finely chopped
- Sea salt to taste, optional
Instructions
- Turn on the oven to air fry mode at 425 F and prep a baking sheet covered in parchment paper. If your oven doesn’t have air-fryer mode, you can just use the “bake” setting.
- Prep the sweet potatoes, because these take the longest to be ready.
- Place the diced sweet potatoes into a mixing bowl. Add all the seasonings and air fry for 20 - 24 minutes until golden brown.
- I recommend turning them around at the half way mark.
- Next, start working on the mushrooms. Add the garlic and onion to a saute pan and add the coconut aminos and the maple syrup.
- Cook 7 - 8 minutes or until the onions start to caramelize.
- Next add the mushrooms. Let them cook for about 10 - 12 minutes. They will release their own water, which will then become part of the mushroom sauce or seasoning.
- Check on the sweet potatoes, they should be close to getting done at this point. Once cooked through, place them on the counter to cool off.
- Cook the noodles. Once they are ready let them cool off in a colander.
- Finally, start working on the larger stir fry, add onions, garlic, and ginger to a wok.
- Add all the seasonings: coconut aminos, maple syrup, tamarind sauce and chickpea miso. Add spice if you like the flavor- this is optional (I like to add cayenne or ghost pepper).
- Let the onions become more caramelized, about 6 - 8 minutes.
- Add in the carrots and red pepper and then put the lid on the wok and turn the heat to medium and let the veggies cook through, occasionally stirring.
- Near the end, add in the sugar snap peas, snow peas, and green peas. This is last so you can cook them without causing them to lose their brightness.
- Cook them for about 4 - 5 minutes, mixing thoroughly.
- Your stir fry is now ready.
- Assemble by dish adding the sweet potatoes, mushrooms, and the noodles to the stir fry.
- You should have some of the stir fry sauce on the bottom of the wok, mix that thoroughly with the veggies and noodles and your dish is ready.
- Garnish with sesame seeds and green onions. Serve hot!
