Gluten-Free & Vegan Stir-Fried Flat Rice Noodles (Ho Fan 河粉)

Flat rice noodles, known widely as ho fan (河粉) or he fen, are a cornerstone of Southern Chinese and Southeast Asian cuisine. Their origins are ancient, tracing back to China’s Qin Dynasty over 2,000 years ago. The process involves grinding rice into a slurry, which is then steamed into thin sheets and sliced into various widths. These gluten-free noodles were historically a way to preserve rice and create a versatile, filling staple. Their neutral taste and remarkable ability to absorb sauces made them a favorite for stir-fries and soups, cementing their place in culinary history long before modern dietary trends.

The Spirit of the Hong Kong Wet Market

The ideal ingredients for an authentic flat rice noodles/ho fan dish are found in the vibrant, bustling aisles of a Hong Kong wet market. These community hubs are where local vendors sell incredibly fresh, affordable, and seasonal produce. Sourcing crisp bok choy, pungent garlic, and fresh mung bean sprouts from such markets directly supports the local economy and small-scale farmers. While not everyone has access to a traditional wet market, seeking out local farm stands or Asian grocery stores that stock regional produce is a powerful way to embrace this ethos of freshness and community support.

Ingredient Spotlight: Flat Rice Noodles & Tofu

The foundation of this dish is, of course, the noodles. Naturally gluten-free, they provide a soft yet chewy texture that is essential to the experience. Their porous nature makes them perfect for soaking up the rich sauce. For protein, we use extra-firm tofu, prepared with a specific technique: freezing and then thawing it. This process creates a spongy, resilient texture that is exceptionally good at absorbing marinades and achieving a delightful crispness when pan-fried.

Ingredient Spotlight: Bok Choy

Bok choy, a type of Chinese cabbage, is chosen for its dual textural benefits. The white stalks become tender and sweet when cooked, while the dark green leaves wilt slightly, adding a delicate contrast. It’s a nutritional powerhouse, rich in vitamins A, C, and K, and its mild, slightly peppery flavor provides a fresh balance to the savory elements of the stir-fry, making it far more than just a colorful addition to the plate.

Ingredient Spotlight: Mung Bean Sprouts

No ho fan stir-fry is complete without the crisp, refreshing crunch of mung bean sprouts. These sprouts add a essential textural contrast to the soft noodles and tofu. They contribute a clean, slightly sweet flavor and are a classic, authentic component in many Asian noodle dishes. Nutritionally, they are low in calories but high in enzymes, antioxidants, and fiber, making them a valuable addition to this already health-conscious meal.

The Secret: A Flavor-Packed, Gluten-Free Sauce

The soul of this dish lies in its sauce, a carefully crafted blend of seven main ingredients designed to be deeply savory, slightly sweet, and entirely gluten-free. The combination typically includes coconut aminos (a wheat-free soy sauce), rice vinegar, maple syrup (a low-GI sweetener), toasted sesame oil, fresh garlic and ginger, and a touch of Chinese five-spice powder or white pepper. This creates a complex, umami-rich coating that clings to every ingredient without relying on refined sugars or gluten, aligning with a low-glycemic approach to eating.

Flat Rice Noodles Varieties for Multi-Diet Homes

The beauty of this stir-fry is its incredible adaptability for households with varying dietary needs. For a nut-free version, replace the sesame oil with avocado oil and garnish with sunflower seeds instead of sesame seeds. To add an option for omnivores, serve cooked, shredded chicken or thinly sliced beef on the side for individuals to add to their own portion. The recipe can also be easily doubled, and the sauce kept separate, allowing one wok to create a meal that truly satisfies everyone at the table.

Gluten-Free & Vegan Stir-Fried Flat Rice Noodles (Ho Fan 河粉)

theveggiewifey

This recipe incorporates flat rice noodles, also known as Ho Fan (河粉) with local veggies from the fresh market and a gluten-free sauce made with 7 easy to get ingredients.

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Servings 2

Prep Time 15 minutes mins

Cook Time 10 minutes mins

Total Time 25 minutes mins

Equipment

• 1 stainless steel frying pan or wok
• 4 small stainless steel bowls
• 1 stainless steel kitchen plate
• 1 Chinese chef knife (cleaver)

Ingredients

Noodles

• ▢ 400 grams fresh ho fan (河粉) flat rice noodles available fresh from the market (I got mine from Peel Street Market in Hong Kong). If you're not able to find fresh ones, try getting dehydrated ones that need a quick boil before consuming. Sprinkle some oil over it so it does not stick together when you need to stir-fry it.

Veggies

• ▢ 4-5 spongy tofu pieces sliced same width as noodles
• ▢ handful mung bean sprouts
• ▢ 2-3 baby bok choy pieces cut into quarters and washed thoroughly

Aromatic Veggies

• ▢ 1/4 white onion sliced
• ▢ 3 cloves garlic sliced
• ▢ 3 stalks spring onion green part cut into 2" lengths and the white part sliced into similar width as garlic
• ▢ 1/2 inch ginger sliced
• ▢ 1 tsp fermented black beans available at Asian grocery stores

Gluten-Free Sauce

• ▢ 5 tbsp coconut aminos no added sugar (check the label)
• ▢ 1/2 tbsp maple syrup
• ▢ 1/2 tbsp rice vinegar no added sugar (check the label)
• ▢ 1/2 tsp Tianjin chilli powder
• ▢ 1/2 tsp organic mushroom powder
• ▢ 1/2 tsp pink Himalayan salt
• ▢ Pinch of five-spice powder/white pepper optional

Instructions

• Mix all the sauce ingredients together and set aside
• In a frying pan, add 1 tbsp of sesame oil and let it heat up over medium to high until the oil slides across the pan smoothly
• Add the onions, and sauté with a sprinkle of salt. This enhances the caramelization process.
• Mix in the plate of aromatic veggies (without the green part of the spring onions) and sauté once again until fragrant. Toss the pan back and fourth to even out the temperature.
• Add the bok choy and sauté it until bright green
• Toss in the spongy tofu
• Once the veggies and tofu look bright in colour (but please avoid over-cooking, you don't want it wilted and soggy), add in the fresh flat rice/ho fan noodles bit by bit to ensure the pieces are not stuck together. Don't use a spatula yet!
• When all the rice noodles are in the pan, pour the sauce right over, all around, and shake the pan to let the noodles soak it all in.
• Gently toss the noodles around to ensure all of the veg, tofu and noodles are combined with the sauce.
• Add in the green 2" spring onion slices and give it a final toss before serving!

Cost: HK24 for all the market veggies