Stir-Fried Vegetables with Prawns and Noodles
Nutritional values
(Percentage of daily recommendation)
| Calorie | 458 cal. | (22 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 10.8 mg | (90 %) | ||
| Vitamin K | 29 μg | (48 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 798 mg | (20 %) | ||
| Calcium | 240 mg | (24 %) | ||
| Magnesium | 155 mg | (52 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 98 μg | (49 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 252 mg | |||
| Cholesterol | 167 mg | |||
| Complete sugar | 6 g |
Ingredients
- For the stir-fry
- 150 grams wide Egg noodle
- salt
- 2 scallions
- 1 garlic clove
- 10 grams fresh Galangal
- 1 red chili pepper
- 100 grams Baby corn cob
- 100 grams Snow peas
- 150 grams Pumpkin
- 200 grams Tofu
- 8 medium sized Shrimp tails (raw, shelled)
- 4 Tbsps Peanut oil
- 1 Tbsp ground cilantro
- 80 grams Cherry tomatoes
- For the sauce
- 100 milliliters vegetable stock
- 2 Tbsps soy sauce
- 2 Tbsps Oyster sauce
- ½ tsp cornstarch
- soy sauce (for serving)
Preparation steps
For the stir-fry, boil the noodles in plenty of salted water until al dente. Drain, rinse and set aside.
Rinse and trim the scallions and cut into 3 cm long pieces (approximately 1 1/4 inches). Peel and finely chop the garlic and galangal. Rinse and trim the chile pepper, remove seeds and ribs and cut into thin rings.
Blanch the baby corn for 2 minutes in salted water. Rinse with cold water, drain well and cut in half crosswise.
Rinse the peas and cut the pumpkin flesh into 1 cm cubes (approximately 1/4 inch). Cut the tofu into large cubes of about 1.5 cm (approximately 3/4 inch).
Rinse the cherry tomatoes and cut in half.
For the sauce, combine the soy sauce, oyster sauce and cornstarch in a bowl.
For the stir-fry, heat some oil in a wok and fry the tofu. Remove from the pan and fry the shrimp for 1-2 minutes. Also remove from the pan.
Fry the scallions, garlic, galangal and chile while stirring, followed by the baby corn, the snow peas, the tomatoes and the diced pumpkin. Cook for a further 5-6 minutes.
Pour in the sauce and bring to a boil. Add the tofu, shrimp and egg noodles, mix together and heat everything through.
Season with salt, pepper and coriander and serve drizzled with soy sauce.
