Healthy Gourmet Kitchen

Soba Noodle Salad with Kale

and almonds
4.8
Average: 4.8 (5 votes)
(5 votes)
Soba Noodle Salad with Kale

Soba noodle salad with kale - Filling salad with an Asian flair

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Health Score:
96 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
506
calories
Calories

Healthy, because

Even smarter

Nutritional values

The essential mustard oils from leeks balance the intestinal flora, which in turn is important for strong defenses. They also reduce cold symptoms. Do you know soba noodles? The pasta alternative made from buckwheat provides cell-protecting vitamin E as well as silicic acid for beautiful hair and strong nails.

If the taste of soba noodles is too intense for you, you can prepare whole wheat spaghetti instead and make it into a salad. Instead of the seeds, you can also add nuts to the salad as you like.

1 serving contains
(Percentage of daily recommendation)
Calorie506 cal.(24 %)
Protein19 g(19 %)
Fat23 g(20 %)
Carbohydrates52 g(35 %)
Sugar added0 g(0 %)
Roughage7.2 g(24 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E7 mg(58 %)
Vitamin K179 μg(298 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.5 mg(38 %)
Vitamin B₆0.4 mg(29 %)
Folate78 μg(26 %)
Pantothenic acid0.2 mg(3 %)
Biotin9 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C32 mg(34 %)
Potassium520 mg(13 %)
Calcium111 mg(11 %)
Magnesium107 mg(36 %)
Iron3.3 mg(22 %)
Iodine33 μg(17 %)
Zinc1.9 mg(24 %)
Saturated fatty acids6.1 g
Uric acid71 mg
Cholesterol17 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
1 stalk Leeks
22 ozs Zucchini
3 ozs tender kale leaves
salt
2 garlic cloves
2 Tbsps almonds
9 ozs Soba Noodles (buckwheat noodles)
1 oz butter (2 TBSP.)
1 Tbsp olive oil
2 Tbsps soy sauce
peppers
1 Tbsp lemon juice
1 oz Sunflower seed (2 TBSP.)
1 ¾ ozs Pumpkin seed (2 TBSP.)
1 oz Pine nuts (2 TBSP.)
How healthy are the main ingredients?
ZucchiniLeekalmondPumpkin seedSunflower seedPine nuts
Preparation

Kitchen utensils

1 Peeler, 1 Knife, 1 Cutting board, 1 Pot, 1 Sieve, 1 Non-stick pan

Preparation steps

1.

Clean, wash and slice the leeks. Clean zucchini, wash and cut into noodle shape with a spiral cutter or peeler. Pluck kale leaves from thick veins; wash leaves, cook in boiling salted water for 3 minutes, rinse and drain. Peel garlic and cut into thin slices. Coarsely chop almonds.

2.

Cook soba noodles according to package directions in plenty of boiling salted water until al dente, drain in a colander and let drain. Meanwhile, heat butter and oil in a large frying pan. Sauté garlic and almonds in it for 3 minutes over medium heat until golden, being careful not to let the garlic get too dark. Remove both from the pan.

3.

Cook leeks in remaining hot fat for 3 minutes over medium heat. Add zucchini noodles and cook for 2 minutes, turning. Mix in kale and cook everything for another 3 minutes, stirring. Add soba noodles, almonds, garlic and soy sauce. Mix well and season with salt, pepper and lemon juice. Divide the warm noodle salad onto plates and serve sprinkled with sunflower, pumpkin and pine nuts.

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