Udon Noodles with Green Vegetables
Udon Noodles with Green Vegetables - A must for all Asian fans!
Healthy, because
Even smarter
Nutritional values
Asparagus is practically fat-free and scores with only a few calories. It is therefore a good choice for figure-conscious gourmets. In addition, it scores with plenty of folic acid. The B vitamin is involved in blood formation, among other things. Broccoli provides us with a lot of immune-boosting vitamin C. In addition to seasoning, smoked salmon also provides many omega-3 fatty acids.
When it comes to smoked salmon, it's best to go for the organic variety to avoid unnecessary additives. If the asparagus season is over or has not yet started, you can also replace the green vegetable with more broccoli.
(Percentage of daily recommendation)
| Calorie | 522 cal. | (25 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 11.5 g | (38 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 280.8 μg | (468 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 12.9 mg | (108 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 244 μg | (81 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 124 mg | (131 %) | ||
| Potassium | 949 mg | (24 %) | ||
| Calcium | 130 mg | (13 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 206 mg | |||
| Cholesterol | 23 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 22 ozs Udon Noodle (Japanese ribbon noodles)
- salt
- 3 Tbsps roasted sesame oil
- 10 ozs Asparagus
- 14 ozs Broccolini
- 7 ozs Peas (freshly split or frozen)
- 4 Tbsps Rice vinegar
- 3 Tbsps soy sauce
- 1 Tbsp natural peanut butter
- 1 tsp Sambal oelek
- 1 tsp honey
- peppers
- 1 oz Baby spinach
- 5 ozs Smoked salmon (in slices)
Preparation steps
Cook noodles according to package instructions in boiling salted water for about 10-12 minutes until al dente. Then drain and mix with 2 tablespoons of sesame oil.
Meanwhile, wash the asparagus, cut off the woody ends, peel the lower third of the spears and cut into 5 cm long pieces. Clean broccoli, wash and cook together with asparagus and peas in boiling salted water for 3-4 minutes. Then rinse and drain.
For the sauce, whisk together rice vinegar, remaining sesame oil, soy sauce, peanut butter, sambal oelek, 2 tablespoons water and honey and season with salt and pepper.
Wash spinach, shake dry and arrange on plates with vegetables and pasta. Roll up salmon slices, place on salad and drizzle with sauce.
