Low-Carb Without Meat

Vegetable Noodles with Mushrooms and Tofu

5
Average: 5 (5 votes)
(5 votes)
Vegetable Noodles with Mushrooms and Tofu

Vegetable noodles with mushrooms and tofu - Low-carb treats for veggie fans. Photo: Iris Lange-Fricke

share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 30 min.
Ready in
Calories:
383
calories
Calories

Healthy, because

Even smarter

Nutritional values

Carrots are rich in beta-carotene, which the body converts into vitamin A to help support skin and eye health.

Like Parmigiano Reggiano, Montello is an Italian hard cheese, only without animal rennet (calf rennet). Instead, microbial rennet is added to the cheese and it matures for 12 months.

1 serving contains
(Percentage of daily recommendation)
Calorie383 kcal(18 %)
Protein21 g(21 %)
Fat26 g(22 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage8.6 g(29 %)
Vitamin A3.3 mg(413 %)
Vitamin D1 μg(5 %)
Vitamin E11 mg(92 %)
Vitamin K62.9 μg(105 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin8.4 mg(70 %)
Vitamin B₆0.5 mg(36 %)
Folate90 μg(30 %)
Pantothenic acid1.7 mg(28 %)
Biotin20.8 μg(46 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C13 mg(14 %)
Potassium1,103 mg(28 %)
Calcium311 mg(31 %)
Magnesium108 mg(36 %)
Iron3.8 mg(25 %)
Iodine28 μg(14 %)
Zinc2.5 mg(31 %)
Saturated fatty acids5 g
Uric acid67 mg
Cholesterol5 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
7 ounces
2
2
10 ounces
4 tablespoons
1 teaspoon
2 ounces
Hard cheese (e.g. Parmesan or Montello)
28 ounces
colourful carrots (red, yellow, purple)
4 ounces
6 ounces
How healthy are the main ingredients?
shallotgarlicTofuolive oilsaltparsley
Preparation

Kitchen utensils

1 Peeler (spiral cutter), 1 Knife, 1 Non-stick pan

Preparation steps

1.

Clean and slice the mushrooms. Peel and finely dice shallots and garlic. Cut tofu into cubes as well. Heat 2 tablespoons of oil in a pan and fry the shallot, garlic and tofu for 5 minutes at medium heat.

2.

Add the mushrooms and sauté over a high heat for a further 5 minutes, turning occasionally. Season with salt and pepper.

3.

At the same time wash parsley, shake dry and chop. Grate cheese. Clean and wash the carrots and use a spiral slicer to make pasta.

4.

Deglaze mushrooms with vegetable stock and soy cream, let it simmer for about 5 minutes, season with salt, pepper and cayenne pepper.

5.

Heat the rest of the oil in a second pan, fry the vegetable noodles in it for 4 minutes at medium heat and place them on plates with the mushroom sauce, sprinkle with chopped parsley and cheese.