Vegetable Noodles with Peanut Sauce
Vegetable noodles with peanut sauce - Full plant power with lots of fiber
Healthy, because
Even smarter
Nutritional values
Low-carb pasta enjoyment: Vegetable noodles with peanut sauce are packed with vitamins A, C, potassium, and iron, and contain significantly fewer carbohydrates than conventional pasta. With just under 30 percent protein peanuts even outperform the most protein-rich seeds and kernels. The explanation: Botanically speaking, they are not nuts at all, but belong to the legumes.
You don't like cilantro? No problem: Simply replace it for the vegetable noodles with peanut sauce with flat-leaf parsley or basil. If it is not necessarily low carb, you can also supplement the vegetable noodles with soba noodles.
(Percentage of daily recommendation)
| Calorie | 284 cal. | (14 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 2.6 mg | (325 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 54.5 μg | (91 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 16.7 μg | (37 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 1,008 mg | (25 %) | ||
| Calcium | 83 mg | (8 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 81 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 6 carrots
- 2 Zucchini
- 1 handful cilantro
- 3 Tbsps roasted Shelled peanut
- 2 shallots
- 1 garlic clove
- 3 Tbsps Canola oil
- 3 Tbsps natural peanut butter
- 2 Tbsps soy sauce
- 1 tsp Sambal oelek
- ¼ tsp ground ginger
- salt
- peppers
Kitchen utensils
Preparation steps
Clean carrots and zucchini, wash and cut into thin strips with a spiral slicer. Wash cilantro, shake dry and chop. Coarsely chop the peanuts.
Peel shallots and garlic and chop both. Heat 1 tablespoon of oil in a saucepan. Sauté both in it over medium heat for 3 minutes. Add peanut butter, soy sauce, 3.5 Tbsp water, sambal oelek, and ginger powder. Bring sauce to a boil and simmer over low heat for 3 minutes, adding a little water if needed until desired consistency is reached. Finely puree sauce with a hand blender and keep warm.
Heat remaining oil in a large frying pan. Sauté carrot strips in it over medium heat for 2 minutes. Add zucchini strips and cook for about 1 minute, season with salt and pepper.
Deglaze with about 3 Tbsp water and cook the vegetable noodles covered for another 2-3 minutes until al dente. To serve, divide vegetable noodles with peanut sauce among deep plates, and sprinkle with cilantro and peanuts. Serve with organic lime, if desired.
