Soul Food

Schupfnudeln with Vegetables

5
Average: 5 (12 votes)
(12 votes)
Schupfnudeln with Vegetables

Schupfnudeln with vegetables - Green power lunch

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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
402
calories
Calories

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

1 serving contains
(Percentage of daily recommendation)
Calorie402 cal.(19 %)
Protein17 g(17 %)
Fat15 g(13 %)
Carbohydrates49 g(33 %)
Sugar added0 g(0 %)
Roughage7.4 g(25 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.6 μg(3 %)
Vitamin E6.1 mg(51 %)
Vitamin K94 μg(157 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.5 mg(54 %)
Vitamin B₆0.5 mg(36 %)
Folate205 μg(68 %)
Pantothenic acid1.6 mg(27 %)
Biotin11.7 μg(26 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C50 mg(53 %)
Potassium889 mg(22 %)
Calcium116 mg(12 %)
Magnesium79 mg(26 %)
Iron3.3 mg(22 %)
Iodine23 μg(12 %)
Zinc1.8 mg(23 %)
Saturated fatty acids2.2 g
Uric acid134 mg
Cholesterol78 mg
Complete sugar6 g

Ingredients

for
4
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
How healthy are the main ingredients?
LeekSnow peaRice milksalt

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.