Tofu is an important source of protein and therefore always a good idea, especially for vegetarians and especially for vegans. The crunchy vegetables bring vitamins and fibre into play; the noodles ensure good satiety. Especially for vegetarians and especially for vegans.
If you want, you can also use rice noodles instead of Mie noodles. This even saves a few more minutes, because they only have to be soaked for a short time.
(Percentage of daily recommendation)
|Calorie||500 kcal||(24 %)|
|Protein||21 g||(21 %)|
|Fat||16 g||(14 %)|
|Carbohydrates||64 g||(43 %)|
|Sugar added||0 g||(0 %)|
|Roughage||9.5 g||(32 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||6.4 mg||(53 %)|
|Vitamin B₁||0.6 mg||(60 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||7.6 mg||(63 %)|
|Vitamin B₆||0.7 mg||(50 %)|
|Folate||87 μg||(29 %)|
|Pantothenic acid||0.8 mg||(13 %)|
|Biotin||11.7 μg||(26 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||55 mg||(58 %)|
|Potassium||821 mg||(21 %)|
|Calcium||282 mg||(28 %)|
|Magnesium||137 mg||(46 %)|
|Iron||5.5 mg||(37 %)|
|Iodine||12 μg||(6 %)|
|Zinc||3.1 mg||(39 %)|
|Saturated fatty acids||3.1 g|
|Uric acid||131 mg|
- 4 ounces Udon Noodle (without egg)
- 7 ounces Green beans
- 2 zucchini (200 grams)
- 1 red chile pepper (to taste)
- 1 garlic
- 1 bunch scallions (100 grams)
- 1 piece fresh ginger (about 15 grams)
- Potato flour
- 3 ounces Tofu
- 2 tablespoons Peanut oil
- 2 tablespoons light soy sauce
- ½ teaspoon dark sesame oil
- 1 teaspoon black Sesame seeds
Cook noodles according to package directions in plenty of boiling salted water until al dente. Drain in a sieve and loosen with a fork.
In the meantime, rinse beans, trim and cut diagonally into pieces about 3 cm (approximately 1 1/4 inch) long. Parboil in salted boiling water for 5 minutes. Rinse in a sieve with cold water and drain.
While the beans cook, rinse zucchini, trim, cut in half lengthwise and cut diagonally into thin slices.
Rinse chile pepper, trim, cut in half, remove the seeds, if necessary, rinse again and cut into thin rings. Peel the garlic and chop finely.
Rinse scallions, trim and cut diagonally into thin rings. Peel ginger root and finely grate.
Put potato flour on a plate. Cut tofu into cubes about 1.5 cm (approximately 1/2 inch). Pat dry, season with salt and dredge in the potato flour.
Heat the peanut oil in a large frying pan or wok. Fry tofu until golden brown on all sides over medium heat. Remove with a slotted spoon and place on a plate.
Add beans, chile pepper and garlic in the oil that remains in the pan and fry.
Add zucchini and scallions and cook everything covered on low heat for 2 minutes.
Add noodles and fry uncovered for another 2 minutes. Season with soy sauce, ginger and sesame oil. Add tofu, mix well, sprinkle with sesame seeds and serve.