Schupfnudeln with Vegetables
Schupfnudeln with vegetables - Green power lunch
Healthy, because
Even smarter
Nutritional values
The mineral booster leek may have a hearty taste, but its combination of calcium, magnesium, phosphate, and silicon can have positive effects on bone and joint diseases. Skin and eyesight are improved by provitamin A from the sugar snap peas.
Want more protein? Add cooked chicken or tofu to the soup
(Percentage of daily recommendation)
| Calorie | 402 cal. | (19 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 94 μg | (157 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 205 μg | (68 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 889 mg | (22 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 134 mg | |||
| Cholesterol | 78 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 5 ozs frozen Peas
- 12 ozs green asparagus (or celery)
- 1 stalk Leeks
- 8 ozs Snow peas
- 3 Tbsps Canola oil
- 18 ozs potato noodles (from the refrigerated section or homemade)
- 2 Tbsps whole spelt flour
- 11 ozs Vegetable broth
- 3 ½ ozs Soy creamer
- 7 ozs Rice milk
- 1 handful Chervil
- salt
- peppers
Preparation steps
Allow peas to thaw. Wash asparagus, cut off ends and peel lower third. Clean leeks, cut in half lengthwise, wash, cut in half again lengthwise and cut crosswise into small leaves. Wash and clean sugar snap peas and cut in half diagonally, if desired.
Heat oil in a deep frying pan. Fry Schupfnudeln in it over medium heat for 6-7 minutes until crispy. Remove Schupfnudeln, add asparagus to the pan and cook for 3 minutes. Add all remaining vegetables and cook for 3 minutes.
Dust with flour, stir for 1 minute, then add broth, soy cream and rice drink. Bring everything to a boil and simmer over low heat for 5 minutes.
Wash chervil, shake dry and pluck off leaves. Add Schupfnudeln to the vegetables and toss briefly. Salt and pepper Schupfnudeln with vegetables, arrange in bowls and sprinkle with chervil.
