Gluten-free Korean Glass Noodles

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By J. E. Hinners, MD MPH

sweet potato noodles

Let me start off by saying up front that I am *not* a cook.

While I absolutely love the taste of brilliantly cooked food, I generally tend to avoid cooking at all costs.

I’d say my most advanced “cooked” food seems to usually be some sort of vegetable/scrambled egg concoction.

Luckily for me, my body doesn’t mind the fact that I don’t love cooking. My body always feels cleaner and healthier when I’m eating fresh, uncooked food (fruits and vegetables, yogurt, etc.). I do believe in getting in a healthy dose of cooked meat, however, in addition to my *advanced* scrambled eggs meal.

Korean “glass” sweet potato noodles

I generally avoid eating gluten-containing products, as I know gluten does not have the most wonderful effect on my body–and I also know, for a fact, that I am allergic to wheat. Therefore, I have not eaten (or felt the need to eat) noodles in a long, long time…perhaps with the exception of the obligatory splurge while spending a little time in Italy.

But my ears perked up when I learned of a special type of naturally gluten-free noodle in South Korea made entirely from sweet potatoes: glass noodles!

I first tried them in a Korean home where I did not expect to enjoy the taste as much as I did. They tasted a lot lighter than “regular” noodles, and I liked knowing that I was reaping the many health benefits of sweet potatoes as I ate them.

So my next time around at the Korean grocery store, I bought some!

If, by chance, you don’t live in Korea, you can always get them on Amazon.

How to cook Korean glass noodles

Very simple! Even for a non-cook like me:

1) Throw them in  boiling water for 5 minutes.


2) Rinse noodles with cool water (some suggest pouring cool water over them twice).

3) Either add olive oil and flavor to taste, or…

4) Sautée them with a myriad of your favorite vegetables and herbs.


In example one, I threw in the vegetables and herbs I had on hand: diced tomatoes, lettuce, onion, garlic, cloves, oregano, basil, rosemary (yes, I know, I’m an herb-whore), and some gouda cheese.

Example 1
Example 1

In example two, I threw in salmon, tomatoes, and cheese.

Example 2
Example 2

My somewhat odd sauce for both examples included a mixture of olive oil, soy bean paste, apple cider vinegar, a little teriyaki sauce, and pumpkin seeds.

Wow, it was DELICIOUS! And I am not a cook!

They are also very filling (but without the bloated after-effect). A little bit can go a long way.

I couldn’t resist a glass of white wine with this meal, and it definitely made the meal complete.

Here’s another Korean glass noodle recipe with beef, if you’d like to add some meat to your dish.

Happy cooking!

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