Carrot Udon Stew with Peas
Carrot juice provides plenty of beta-carotene for healthy skin and good vision. Peas and tofu complement each other perfectly in their protein composition, which is especially important for vegetarians.
You can substitute regular pasta for a whole-wheat variety for more fiber, which is important for digestion and keeps you full for longer.
(Percentage of daily recommendation)
| Calorie | 534 cal. | (25 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 81 g | (54 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14 g | (47 %) |
| Vitamin A | 5.4 mg | (675 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.5 mg | (96 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 26.5 μg | (59 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 1,612 mg | (40 %) | ||
| Calcium | 296 mg | (30 %) | ||
| Magnesium | 185 mg | (62 %) | ||
| Iron | 11.9 mg | (79 %) | ||
| Iodine | 60 μg | (30 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 338 mg | |||
| Cholesterol | 38 mg |
Ingredients
- Ingredients
- 1 pint Carrot juice (unsweetened)
- Curry powder (mild)
- salt
- peppers
- 1 carrot
- 4 ozs Udon Noodle
- 7 ozs petite Peas (frozen)
- ½ small lemon
- 4 ozs Smoked tofu
Preparation steps
Put carrot juice in a pot. Season with curry powder, salt and pepper and cook over medium heat.
Meanwhile, rinse carrot, trim, peel and cut with a julienne zester into very fine strips (julienne).
Add carrot strips with noodles and peas to hot carrot juice and slowly bring to a boil. Squeeze juice from the lemon half.
Cut smoked tofu into small cubes and add to the pot. Season the carrot noodle stew with lemon juice and remove from heat. Steep for 2 minutes and serve.