Protein-Packed Vegan Recipe

Keto-Bowl with Konjac Noodles and Peanut Sauce

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Average: 5 (3 votes)
(3 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:
8,9 / 10
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
621
calories
Calories

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 kcal(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:
EAT-SMARTER

Ingredients

for
2
Ingredients
10 ounces Tofu
1 garlic
¾ ounce ginger
4 tablespoons soy sauce
2 teaspoons Rice vinegar
1 shallot
7 ounces button Mushroom
7 ounces Broccoli
3 tablespoons sesame oil
salt
freshly ground pepper
3 tablespoons Peanut butter
3 ½ tablespoons Coconut milk
14 ounces Konjac noodles
1 teaspoon black sesame
How healthy are the main ingredients?
TofuBroccoliPeanut buttersoy sauceCoconut milksesame oil
Preparation

Kitchen utensils

1 Knife, 1 Non-stick pan, 1 Pot

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.

5.

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.