Vegetarian Udon Noodles
Green vegetables such as broccoli provide plenty of vitamin K. 1 portion covers the daily requirement and is thus good for blood clotting and bone metabolism.
If you like variety, you can exchange the nuts for 100 grams of chicken breast fillet, and the broccoli for 300 grams of mushrooms.
(Percentage of daily recommendation)
| Calorie | 519 cal. | (25 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 247.3 μg | (412 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 79 mg | (83 %) | ||
| Potassium | 744 mg | (19 %) | ||
| Calcium | 203 mg | (20 %) | ||
| Magnesium | 139 mg | (46 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 125 mg | |||
| Cholesterol | 117 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- salt
- 6 ozs Udon Noodle
- 9 ozs Broccoli
- 1 carrot
- 1 scallion
- 1 small garlic clove
- 2 Tbsps Cashews
- 2 Tbsps Canola oil
- 1 pinch Chinese 5 spice powder
- 1 Tbsp soy sauce
- 2 ozs Mung bean sprouts
Preparation steps
Bring 2 cups of salted water to a boil in a large pot. Add udon noodles and cook covered on low heat for about 5 minutes. Drain noodles in a sieve.
Rinse and cut florets from the broccoli. Peel and finely chop the stalk.
Trim, peel and slice carrot on a vegetable slicer or with a peeler into thin strips.
Rinse scallion and chop into rings. Peel garlic and chop finely.
Heat oil in a wok or in a large deep frying pan. Add cashews, carrot, broccoli stalks, garlic and 1 pinch of the Chinese 5-spice powder to the heated oil. Stir-fry for about 5 minutes.
Add the scallion and broccoli florets and cook everything for an additional 2 minutes while stirring. Season with soy sauce.
Rinse bean sprouts, drain well and mix with the cooked noodles into the vegetables. Cook everything for an additional 2 minutes, stirring constantly. Serve immediately.