©Photo by iStock: Yuuji

Japanese Superfoods: Konjac

Low Calories, High Fiber

By Luisa Heenan |
August 9, 2023 |
Food, Health

Konjac root has long been included in many Japanese weight loss diets for its near-zero calorie content and high fiber, so it’s no wonder that this unique food is making a name for itself around the world.

You can find foods made from the Japanese konjac yam in the cool section of the supermarket, usually near the tofu and natto. They come in a variety of forms, most notably in a block or as stringy white noodles known as shirataki (しらたき).

It is believed that konjac was introduced into Japan in the sixth century as a medicinal food, but it is now a regular ingredient in Japanese home cooking, appearing often in dishes such as sukiyaki and oden.

Shirataki Noodles

Shirataki noodles are very low in calories (about five per 100 grams), low in carbohydrates, gluten-free, vegan, dairy-free and sugar-free. They are comprised of up to 97 percent water and the remaining three percent is a water-soluble indigestible fiber called glucomannan. This glucomannan fiber has been made into a supplement form and is the key to the health-providing properties of this food fiber.

It is often known in Japan as a “broom for the stomach,” as it keeps the intestines clean and helps with bowel movements. Due to the fiber content and low carbohydrate levels, it can also help control blood sugar levels and lower cholesterol, so it is diabetic and heart-friendly. The noodles also expand in your stomach, giving you a feeling of fullness, which can be helpful in aiding weight loss.

I find it difficult to call this a superfood, as there is basically no nutritional content in it. Therefore, it’s important not to eat these on their own! However, it is a great food for those who wish to find a substitute for carbohydrate-heavy recipes or as an easy ingredient to add to dishes to gain the health benefits of fiber.

Due to their high water content, shirataki are almost completely tasteless and will soak up any flavors that you cook them with, making them a very versatile ingredient. You could substitute them for any regular pasta or noodle dish, such as low-carb ramen, spaghetti Bolognese or my healthy pad thai recipe. Just make sure you don’t skip the preparation step for shirataki noodles, as the smell can be a little off-putting initially.

Pesto Shirataki Pasta Recipe

Serves 1

Gluten-free/dairy-free / sugar-free / vegan / paleo

What You Need

100-gram packet of shirataki noodles
1 cup broccoli florets, steamed or boiled
2 tablespoons vegan pesto (recipe below)

Vegan Pesto

1 cup fresh basil leaves
2 tablespoons lemon juice
¼ cup cashews or walnuts
2 tablespoons extra virgin olive oil
1 garlic clove, minced
Salt and pepper to taste

What To Do

Place all vegan pesto ingredients into a small food processor or blender and whiz until smooth.
Rinse the shirataki noodles in a strainer under cold running water until the smell disappears. This could take up to five minutes. Strain out as much water as possible and dry the remaining excess on paper towels. At this stage, you may want to chop the noodles into smaller pieces to make them easier to work with.
Place shirataki, two tablespoons of pesto, and cooked broccoli in a bowl and toss until well combined. Serve sprinkled with dukkah for extra crunch. It can be served warm or cold.

You can also be creative with this dish and add in some creamy avocado, sun-dried tomatoes, green onions or some chicken for some extra protein.

You will likely have a bit of pesto left over, so store it covered in the fridge. It is delicious mixed with scrambled eggs or in a veggie wrap or sandwich.

Would you try this Japanese konjac recipe? If you do, tag us on your social media; we’d love to share it!