Protein-Packed Vegan Recipe

Keto-Bowl with Konjac Noodles and Peanut Sauce

Average: 4.8 (5 votes)
(5 votes)
Keto-Bowl with Konjac Noodles and Peanut Sauce

Keto-Bowl with konjac noodles and peanut sauce - Aromatic greeting from the Far East. Photo: Wenke Gürtler

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Health Score:
86 / 100
30 min.
ready in 50 min.
Ready in

Healthy, because

Even smarter

Nutritional values

Konja noodles, also called Shirataki noodles, are made from the konjac plant and contain hardly any calories and are carbohydrate-free. 

Konjac noodles are sold in bags filled with water - and can easily smell fishy. Place the noodles in a sieve and rinse well under running water to get rid of the smell.

1 serving contains
(Percentage of daily recommendation)
Calorie621 cal.(30 %)
Protein42 g(43 %)
Fat44 g(38 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage13 g(43 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.9 μg(10 %)
Vitamin E2.6 mg(22 %)
Vitamin K195 μg(325 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.8 mg(73 %)
Niacin12.8 mg(107 %)
Vitamin B₆0.8 mg(57 %)
Folate95 μg(32 %)
Pantothenic acid3.7 mg(62 %)
Biotin26 μg(58 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C102 mg(107 %)
Potassium1,214 mg(30 %)
Calcium273 mg(27 %)
Magnesium245 mg(82 %)
Iron12 mg(80 %)
Iodine37 μg(19 %)
Zinc2 mg(25 %)
Saturated fatty acids7.1 g
Uric acid167 mg
Cholesterol0 mg
Development of this recipe:


10 ozs Tofu
1 garlic clove
¾ oz ginger
4 Tbsps soy sauce
2 tsps Rice vinegar
1 shallot
7 ozs button Mushroom
7 ozs Broccoli
3 Tbsps sesame oil
freshly ground pepper
3 Tbsps Peanut butter
3 ½ Tbsps Coconut milk
14 ozs Konjac noodles
1 tsp black sesame
How healthy are the main ingredients?
TofuBroccoliPeanut buttersoy sauceCoconut milksesame oil

Kitchen utensils

1 Knife, 1 Non-stick pan, 1 Pot

Preparation steps


Cut the tofu into 8 slices. Peel garlic and ginger and cut very finely. Mix garlic, ginger, 3 tablespoons soy sauce, and rice vinegar. Marinate the tofu with it and let it stand for 20 minutes.


In the meantime peel and chop the shallot. Clean the mushrooms. Wash the broccoli and cut into florets. Heat 1 tablespoon of oil in a pan and fry the shallot and mushrooms for 5-8 minutes over medium heat. Season with salt and pepper. Cook the broccoli in boiling salted water for 3 minutes. Remove and drain.


For the peanut sauce, put the peanut puree and coconut milk in a pot and heat it up. Season to taste with cayenne pepper and remaining soy sauce.


Remove the mushrooms from the pan. Heat the remaining oil in the pan and fry the tofu for 4 minutes on both sides at medium heat.


Rinse konjac spaghetti thoroughly and cook in boiling salted water for 2 minutes. Drain. Arrange mushroom mix with broccoli, konjac spaghetti and tofu. Drizzle with the peanut sauce. Serve Keto Bowl sprinkled with sesame seeds.