Your Recipe

Vegetable Stir Fry Noodles

Zutat  Menge  Kalorien 
Brokkoli, roh 200g 68kcal
Karotten, roh 122g 50kcal
Zwiebeln 45g 18kcal
Paprika, roh, gelb, süß 10g 3kcal
Nudeln, Ei, trocken 280g 1078kcal
Ahornsirupe 20g 52kcal
Pilz weiss 200g 44kcal
Ingwerwurzel 2g 2kcal
Knoblauch 6g 9kcal
Öl, Sesam, Salat oder zum Kochen 28g 248kcal
Sojasauce aus Soja und Weizen (Shoyu), natriumarm 60g 34kcal

Recipe Instructions:

For the sauce:
75 ml water
60 ml Soy sauce
15 ml Rice Vinegar
1 tablespoon - or raw brown sugar or coconut sugar
1 teaspoon grated ginger - (or sub for 1/2 teaspoon dry ginger powder
½ teaspoon chili flakes
For the noodles
280 g uncooked noodles - you can use any type of noodles
2 tablespoon
2 cloves garlic - minced
2 green onions - thinly sliced
2 carrots - thinly sliced
1 red bell pepper - chopped
200 g mushrooms - sliced
200 g broccoli - chopped
For serving
1 green onion
Mix all the sauce ingredients in a small bowl or a jar.
Wash and chop the veggies into strips and similar size pieces.
In a large pan or wok, heat 2 tablespoons of sesame oil over high heat. Add the minced garlic cloves and sliced green onions and cook for 30 seconds. Then add the chopped vegetables, and cook for 5 minutes, stirring frequently, until the veggies are softened. If needed, add a splash of water or vegetable broth to avoid burning.
While the veggies are cooking, soak the noodles in hot water, following the packet directions, then drain.
Add the cooked noodles and the sauce to the pan. Toss well for a couple of minutes. If you like your noodles darker or more seasoned, add extra soy sauce.
Sprinkle the noodles with sesame seeds and green onion and serve.

Nährwertangaben 
Portionsgröße  243 g | ml
Menge pro Portion  401
1679
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 14%
Gesättigte Fettsäuren  1.9g 9%
Natrium 596mg 26%
Gesamte Kohlenhydrate  64g 23%
Ballaststoffe  5.4g 19%
Zucker  8.3g
Protein  15g 30%
Vitamin D 0.3mcg 2%
Kalzium 75mg 6%
Eisen  3.8mg 21%
Kalium 679mg 14%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 286 mcg 32%
Thiamin [B1] 0.908 mg 76%
Riboflavin [B2] 0.682 mg 52%
Niacin [B3] 8.521 mg 53%
Pantothensäure [B5] 1.854 mg 37%
Vitamin B6 0.397 mg 23%
Cobalamin [B12] 0.223 mcg 0%
Folat [B9] 314.783 mcg 0%
Vitamin C 51.975 mg 58%
Vitamin D 0.31 mcg 2%
Vitamin E 1.059 mg 7%
Vitamin K 56.822 mcg 47%
Betain 103.026 mg 0%
Cholin 81.956 mg 15%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  63.8 g 23%
Sugars 8.3 g 17%
Ballaststoffe  5.4 g 19%
Carbohydrate 62.9 g 0%
Netto-Kohlenhydrate 55.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.649 g 0%
Arginin 0.679 g 0%
Asparaginsäure 0.945 g 0%
Cystein 0.257 g 0%
Glutaminsäure 4.06 g 0%
Glycin 0.508 g 0%
Histidin 0.364 g 0%
Isoleucin 0.583 g 0%
Leucin 1.051 g 0%
Lysin 0.512 g 0%
Methionin 0.244 g 0%
Phenylalanin 0.7 g 0%
Prolin 1.283 g 0%
Serin 0.764 g 0%
Threonin 0.519 g 0%
Tryptophan 0.134 g 0%
Tyrosin 0.282 g 0%
Valin 0.753 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 74.72 mg 6%
Kupfer 0.42 mg 47%
Fluorid 1.1 mcg 0%
Eisen  3.78 mg 21%
Magnesium 72.68 mg 17%
Mangan 1.11 mg 48%
Phosphor 286.75 mg 23%
Kalium 678.59 mg 14%
Selen 61.47 mcg 112%
Natrium 595.92 mg 26%
Zink 2.12 mg 19%
andere
Nährstoff Menge  DV
Wasser 150.625 g 0%
Asche 3.534 g 0%