Soba Noodle Salad with Kale
Soba noodle salad with kale - Filling salad with an Asian flair
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.
(Percentage of daily recommendation)
| Calorie | 506 cal. | (24 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.2 g | (24 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 7 mg | (58 %) | ||
| Vitamin K | 179 μg | (298 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 520 mg | (13 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 107 mg | (36 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 33 μg | (17 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 71 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 7 g |
Ingredients
- 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.)
Kitchen utensils
Preparation steps
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.
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.
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.
