Shirataki noodles with broccoli and edamame
vegan
Ingredients (for servings, )
| For the sauce | |
|---|---|
| 1 | Onions, red (raw, organic?) (2.8 oz) |
| 2 cloves | Garlic (organic?) (0.21 oz) |
| 1 TL, gerieben | Ginger, raw (organic?) (0.10 oz) |
| 2 tsp | Curry powder (organic?, raw?) (0.14 oz) |
| ⅞ oz | Walnuts (tree nuts), raw (organic?) |
| 100 ml | Drinking water, raw (organic?) (3.5 oz) |
| 2 tbsp | Reduced salt soy sauce (Genen-Shoyu, organic?, raw?) (1.1 oz) |
| For the vegetables | |
| 18 oz | Broccoli, raw (brocoli, broccoli, broccoli, asparagus cabbage) |
| 7 ⅓ oz | Cherry tomatoes, raw (cherry tomatoes, organic?) |
| 4 sprigs | Coriander leaves, raw (0.31 oz) |
| 7 ⅓ oz | Edamame (raw, organic?) |
| 18 oz | Shirataki noodles (konjac, organic?) |
Equipment
- saucepan or steamer basket
- hand-held blender / immersion blender
- grater
- skillet (frying pan)
- stove
- sieve
Type of preparation
- cook
- chop or grind
- sauté
- sweat
- purée
- remove the skin
- grate (shred)
- drain
Preparation
For the sauce
Peel the onion and cut it into sixths. Separate the individual layers from each other. Peel the garlic and chop roughly. Peel and grate the ginger. Sauté the onion with a little water in a small pan for about 3 minutes.The water should have almost completely evaporated at the end so that the onions develop a light brown color.
Add garlic, ginger and curry powder, stir and sauté for 1 minute. Then put in a blender. Add walnuts and a little water and puree. Add the remaining water and the soy sauce and puree until you have a homogeneous sauce.
For the vegetables
Wash the broccoli and remove the florets. Peel the stalk, halve it and then cut it into thin slices. Wash the cherry tomatoes and halve or quarter them depending on their size. Wash the coriander leaves and chop roughly.Place the broccoli in a pot with a little lightly salted water and simmer for about 8 minutes until cooked but still firm. After about 3 minutes, add the edamame. Then drain.
During cooking, proceed to the next step.
Steaming: The advantage of steaming compared to boiling is that hardly any ingredients are lost and the flavor remains more intense. So if you have a steamer to hand, you can steam broccoli and edamame.
For the Shirataki noodles
If you use dried pasta, put it in boiling, lightly salted water and cook for 5 minutes. Then put it in a sieve, rinse and drain. If you use pre-cooked pasta in liquid, first put it in a sieve and rinse well. The initial slightly fishy smell is normal, but will disappear. Then put it in a pan of water and cook for 2 minutes, then drain.Completing the dish
Add the sauce from steps 1 and 2 to the pasta and mix well. Carefully fold in the vegetables from steps 3 and 4. Top the pasta with tomatoes and coriander and serve.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 181 kcal | 9.1% |
| Fat/Lipids | 7.2 g | 10.3% |
| Saturated Fats | 0.75 g | 3.8% |
| Carbohydrates (inc.dietary fiber) | 24 g | 8.8% |
| Sugars | 6.0 g | 6.7% |
| Fiber | 13 g | 51.1% |
| Protein/Albumin | 12 g | 23.5% |
| Cooking Salt (Na:305.9 mg) | 777 mg | 32.4% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Vit | Vitamin K | 155 µg | 206.0% |
| Vit | Vitamin C (ascorbic acid) | 126 mg | 157.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 250 µg | 125.0% |
| Min | Manganese, Mn | 1.2 mg | 59.0% |
| Prot | Tryptophan (Trp, W) | 0.12 g | 48.0% |
| Elem | Potassium, K | 843 mg | 42.0% |
| Min | Copper, Cu | 0.38 mg | 39.0% |
| Sodium, Na | 306 mg | 38.0% | |
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.76 g | 38.0% |
| Prot | Threonine (Thr, T) | 0.33 g | 35.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.76 g | 38.0% |
| Linoleic acid; LA; 18:2 omega-6 | 3.3 g | 33.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.12 g | 48.0% |
| Threonine (Thr, T) | 0.33 g | 35.0% |
| Lysine (Lys, K) | 0.58 g | 31.0% |
| Phenylalanine (Phe, F) | 0.45 g | 29.0% |
| Leucine (Leu, L) | 0.62 g | 26.0% |
| Isoleucine (Ile, I) | 0.30 g | 24.0% |
| Valine (Val, V) | 0.38 g | 24.0% |
| Methionine (Met, M) | 0.14 g | 15.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin K | 155 µg | 206.0% |
| Vitamin C (ascorbic acid) | 126 mg | 157.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 250 µg | 125.0% |
| Vitamin B6 (pyridoxine) | 0.41 mg | 29.0% |
| Riboflavin (vitamin B2) | 0.31 mg | 22.0% |
| Thiamine (vitamin B1) | 0.22 mg | 20.0% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 19.0% |
| Vitamin E, as a-TEs | 2.0 mg | 16.0% |
| Niacin (née vitamin B3) | 1.7 mg | 11.0% |
| Biotin (ex vitamin B7, H) | 4.3 µg | 9.0% |
| Vitamin A, as RAE | 67 µg | 8.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 843 mg | 42.0% |
| Sodium, Na | 306 mg | 38.0% |
| Phosphorus, P | 210 mg | 30.0% |
| Magnesium, Mg | 78 mg | 21.0% |
| Calcium, Ca | 115 mg | 14.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 1.2 mg | 59.0% |
| Copper, Cu | 0.38 mg | 39.0% |
| Iron, Fe | 2.6 mg | 18.0% |
| Zinc, Zn | 1.6 mg | 16.0% |
| Iod, I (Jod, J) | 19 µg | 13.0% |
| Selenium, Se | 4.2 µg | 8.0% |
| Fluorine, F | 20 µg | 1.0% |
Shirataki noodles with broccoli and edamame are tasty, easy to make and good for losing weight. The proteins promote a feeling of satiety.
Nutrient profile: According to GDA guidelines, one portion of this very low-calorie dish covers well over twice the average daily requirement of vitamin K, vitamin C and folic acid and is covered by over 100%. The ratio of omega-6 to omega-3 fatty acids is 4:1, which is below the maximum recommended ratio of 5:1.
You can find further information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.
Shirataki noodles: Shirataki noodles, also known as konjac noodles, are particularly popular in Japanese and Chinese cuisine. Shirataki noodles look similar to glass noodles, but are as thick as spaghetti. Unlike glass noodles, which are usually made from the starch of peas, corn or mung beans, Shirataki noodles are made from konjac roots, which is why they contain hardly any usable carbohydrates. They are therefore gluten-free, low in calories and filling. They have little taste of their own and their smell is slightly fishy. In addition to Shirataki noodles, which are available in the usual spaghetti form or as ribbon noodles, there is also so-called Shirataki rice (konjac rice).
Broccoli: Broccoli has a slightly cabbage-like taste. That is why it is popular with people who don't like the taste of cabbage. As a vegetable, the entire plant, but especially the head or flower, is very versatile. Broccoli provides valuable vitamins, such as vitamin K and C.
Edamame: The protein-rich bean tastes sweet and slightly nutty. In Japanese, edamame means "beans on a branch" and is used to describe unripe soybeans and the dish made from them. The bean is also becoming more and more popular in our latitudes, mostly in the form of blanched finger food served with a little sea salt. However, you only eat the beans inside the shell and not the shell itself.
Ginger: The ginger rhizome has an aromatic smell and a sharp, spicy taste, which is due to the substance gingerol, which is said to have anti-carcinogenic and anti-inflammatory effects. The substances borneol and cineol give ginger its digestive, stomach-strengthening, antiemetic, appetite-stimulating and circulation-stimulating properties. The ginger rhizome is used in cooking, in fresh, dried or ground form.
Walnut: The real walnut, also called tree nut, has the highest proportion of linolenic acid (ALA) of all nuts. They are also rich in vitamin E, zinc (an important trace element for the liver and hair, among other things) and potassium (for the heart muscle, among other things).
Storing broccoli: Broccoli has a very high metabolic activity, which means that it quickly loses valuable ingredients. In addition, the florets are very sensitive and susceptible to putrefactive agents. After purchase, broccoli can be stored in the foil in the refrigerator for up to 3 days. High temperatures and light cause broccoli to wilt or bloom (i.e. turn yellow) quickly.
Salt and oil: We have deliberately left out oil for health reasons and reduced salt by using low-salt soy sauce. However, since salt requirements vary from individual to individual and depending on habits, you decide for yourself whether and how much salt you need. You can find more information on this topic in the book we have described: "Salt Sugar Fat" by Michael Moss.
Oil: If you don't want to do without oil completely, you can sauté the onions in 1-2 tablespoons of refined rapeseed oil.
Steaming: The advantage of steaming compared to boiling is that hardly any ingredients are lost and the flavor remains more intense. So if you have a steamer to hand, you can steam broccoli and edamame.
Seasoning: This dish has a good seasoning. If you like it spicy, you can add chili (fresh or flakes).
Coriander aversion: Some people react to its intense, slightly soapy aroma with aversion or even nausea. According to statistics in Switzerland, 15% of all allergy sufferers are sensitive to coriander. In these cases, simply leave this ingredient out. There is no alternative with a similar taste. Flat-leaf parsley, which looks similar, has a completely different taste.
