Asian Primavera with Udon Noodles

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
90%
Asian Primavera with Udon Noodles
45 min.
4
376kcal

Suggestions


Discover a delightful fusion of flavors and textures with our Asian Primavera featuring udon noodles! This vibrant dish is a celebration of fresh vegetables and aromatic herbs, creating a culinary experience that's not only delicious but also incredibly healthy. Packed with a colorful medley of bok choy, zucchini, and mushrooms, this vegan-friendly recipe offers a nutrient-rich option that caters to vegetarians and health-conscious eaters alike.

Imagine the chewy, satisfying udon noodles, perfectly complemented by a rich array of umami notes from the porcini and shiitake mushrooms. The dish is infused with the warm essence of sesame oil, fresh ginger, and garlic, elevating the taste profile to new heights. Each bite bursts with flavor, while the crispy tofu adds a delightful crunch, ensuring that your meal is both wholesome and filling.

This Asian Primavera is versatile enough for lunch, dinner, or any occasion that calls for a hearty yet healthy meal. With a remarkable health score of 90 and just 376 calories per serving, you can indulge without guilt. Ready in just 45 minutes, it’s perfect for those busy weeknights when you crave something nourishing yet quick to prepare. Dive into this deliciously healthy dish and let it transport your taste buds to a blooming garden of flavors!

Ingredients

  • 0.5 teaspoon pepper black
  • cups baby bok choy leaves thinly sliced
  • cup button mushrooms sliced
  • 1.5 tablespoons sesame oil dark
  • ounces porcini mushrooms dried
  • ounces extra-firm tofu cubed
  • 0.3 cup cilantro leaves fresh minced
  • tablespoons ginger fresh minced peeled
  •  garlic cloves minced
  • 0.3 cup lemon grass fresh peeled chopped
  • tablespoons soya sauce low-sodium
  • cup shiitake mushroom caps sliced
  • ounces udon noodles fresh thick uncooked (, round Japanese wheat noodles)
  • cups water hot
  • cups julienne-cut zucchini (1-inch)

Equipment

  • bowl
  • frying pan
  • pot
  • sieve
  • wok

Directions

  1. Combine hot water and dried mushrooms, and let stand 20 minutes.
  2. Drain the mushrooms through a sieve over a bowl, and reserve the soaking liquid and mushrooms.
  3. Cook noodles in boiling water 3 minutes, omitting salt and fat, and drain. Return noodles to pot.
  4. Add reserved soaking liquid, soy sauce, and pepper; bring to a boil, and cook 8 minutes or until the soaking liquid is absorbed. Stir in the reserved porcini mushrooms.
  5. Heat sesame oil in a wok or large nonstick skillet.
  6. Add tofu, lemon grass, ginger, and garlic, and stir-fry 30 seconds.
  7. Add zucchini, button mushrooms, and shiitake mushrooms, and stir-fry 2 minutes.
  8. Add bok choy, and stir-fry 3 minutes or until wilted.
  9. Divide noodle mixture evenly among 4 shallow bowls, and top with zucchini mixture.
  10. Sprinkle with cilantro.

Nutrition Facts

Calories376kcal
Protein18.14%
Fat20.34%
Carbs61.52%

Properties

Glycemic Index
65.08
Glycemic Load
21.55
Inflammation Score
-10
Nutrition Score
32.40173910623%

Flavonoids

Apigenin
0.34mg
Luteolin
0.13mg
Kaempferol
6.07mg
Myricetin
0.07mg
Quercetin
3.85mg

Nutrients percent of daily need

Calories:375.62kcal
18.78%
Fat:9.1g
14%
Saturated Fat:1.04g
6.51%
Carbohydrates:61.92g
20.64%
Net Carbohydrates:53.02g
19.28%
Sugar:10.7g
11.89%
Cholesterol:0mg
0%
Sodium:1086.91mg
47.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.25g
36.5%
Vitamin A:6448.43IU
128.97%
Vitamin C:76.12mg
92.27%
Vitamin K:70.62µg
67.26%
Copper:1.02mg
51.09%
Manganese:0.96mg
48.11%
Vitamin B5:4.61mg
46.11%
Folate:149.56µg
37.39%
Vitamin B6:0.74mg
37.13%
Fiber:8.9g
35.59%
Vitamin B2:0.59mg
34.42%
Vitamin B3:6.22mg
31.12%
Potassium:1067.65mg
30.5%
Phosphorus:222.82mg
22.28%
Calcium:213.04mg
21.3%
Magnesium:82.9mg
20.72%
Selenium:13.14µg
18.77%
Zinc:2.47mg
16.5%
Iron:2.82mg
15.69%
Vitamin B1:0.17mg
11.01%
Vitamin D:0.83µg
5.51%
Vitamin E:0.35mg
2.31%
Source:My Recipes