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
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.
(Percentage of daily recommendation)
| Calorie | 621 cal. | (30 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 44 g | (38 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13 g | (43 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 195 μg | (325 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 12.8 mg | (107 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 3.7 mg | (62 %) | ||
| Biotin | 26 μg | (58 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 102 mg | (107 %) | ||
| Potassium | 1,214 mg | (30 %) | ||
| Calcium | 273 mg | (27 %) | ||
| Magnesium | 245 mg | (82 %) | ||
| Iron | 12 mg | (80 %) | ||
| Iodine | 37 μg | (19 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 167 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 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
- salt
- freshly ground pepper
- 3 Tbsps Peanut butter
- 3 ½ Tbsps Coconut milk
- 14 ozs Konjac noodles
- 1 tsp black sesame
Kitchen utensils
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.
