Difference between revisions of "Noodles in peanut sauce"

From Philosophical Vegan Wiki
Jump to: navigation, search
Line 1: Line 1:
−
[[File:Noodles in peanut sauce.jpeg|thumb]]
+
 
  
 
Difficulty: 1/5
 
Difficulty: 1/5
Line 7: Line 7:
 
Servings: 4
 
Servings: 4
  
−
Cost per serving: $1.15 (total cost: $4.60)
+
Cost per serving: $ (total cost: $
  
−
Cost per 2000 kcal: $5.79
+
Cost per 2000 kcal: $
  
 
{| class="wikitable sortable mw-collapsible"
 
{| class="wikitable sortable mw-collapsible"
Line 15: Line 15:
 
| colspan="3"|'''''Nutrition facts per serving'''''
 
| colspan="3"|'''''Nutrition facts per serving'''''
 
|-  
 
|-  
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 397         (''calories in whole recipe: 1588'')'''
+
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 447         (''calories in whole recipe: 1788'')'''
 
|-  
 
|-  
 
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''28%'''''  
+
| rowspan="3" style="background-color:#FFCEB5;"|'''''31%'''''  
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''16.2g'''''
+
| rowspan="3" style="background-color:#FFCEB5;"|'''''17.6g'''''
 
| style="background-color:#FFCEB5;"|Protein: lysine
 
| style="background-color:#FFCEB5;"|Protein: lysine
−
| style="background-color:#FFCEB5;"|25%  
+
| style="background-color:#FFCEB5;"|29%  
−
| style="background-color:#FFCEB5;"|0.5g
+
| style="background-color:#FFCEB5;"|0.6g
 
|-
 
|-
 
| style="background-color:#FFCEB5;"|Protein: methionine
 
| style="background-color:#FFCEB5;"|Protein: methionine
−
| style="background-color:#FFCEB5;"|27%  
+
| style="background-color:#FFCEB5;"|29%  
−
| style="background-color:#FFCEB5;"|0.2g
+
| style="background-color:#FFCEB5;"|0.3g
 
|-  
 
|-  
 
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
| style="background-color:#FFCEB5;"|Protein: isoleucine
−
| style="background-color:#FFCEB5;"|32%  
+
| style="background-color:#FFCEB5;"|36%  
 
| style="background-color:#FFCEB5;"|0.6g
 
| style="background-color:#FFCEB5;"|0.6g
 
|-
 
|-
 
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''48%'''''  
+
| rowspan="3" style="background-color:#B5E6FF;"|'''''53%'''''  
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''63.1g'''''
+
| rowspan="3" style="background-color:#B5E6FF;"|'''''70.2g'''''
 
| style="background-color:#B5E6FF;"|Fibers  
 
| style="background-color:#B5E6FF;"|Fibers  
−
| style="background-color:#B5E6FF;"|31%  
+
| style="background-color:#B5E6FF;"|35%  
−
| style="background-color:#B5E6FF;"|12.0g
+
| style="background-color:#B5E6FF;"|13.6g
 
|-
 
|-
 
| style="background-color:#B5E6FF;"|Net carbs
 
| style="background-color:#B5E6FF;"|Net carbs
 
| style="background-color:#B5E6FF;"|n/a
 
| style="background-color:#B5E6FF;"|n/a
−
| style="background-color:#B5E6FF;"|51.1g
+
| style="background-color:#B5E6FF;"|56.6g
 
|-
 
|-
 
| style="background-color:#B5E6FF;"|Sugars
 
| style="background-color:#B5E6FF;"|Sugars
 
| style="background-color:#B5E6FF;"|n/a
 
| style="background-color:#B5E6FF;"|n/a
−
| style="background-color:#B5E6FF;"|11.7g
+
| style="background-color:#B5E6FF;"|16.3g
 
|-
 
|-
 
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''19%'''''  
+
| rowspan="3" style="background-color:#EDCBFF;"|'''''22%'''''  
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''12.5g'''''
+
| rowspan="3" style="background-color:#EDCBFF;"|'''''14.7g'''''
 
| style="background-color:#EDCBFF;"|Omega-3
 
| style="background-color:#EDCBFF;"|Omega-3
−
| style="background-color:#EDCBFF;"|4%  
+
| style="background-color:#EDCBFF;"|10%  
−
| style="background-color:#EDCBFF;"|0.1g
+
| style="background-color:#EDCBFF;"|0.2g
 
|-  
 
|-  
 
| style="background-color:#EDCBFF;"|Omega-6
 
| style="background-color:#EDCBFF;"|Omega-6
−
| style="background-color:#EDCBFF;"|20%  
+
| style="background-color:#EDCBFF;"|22%  
−
| style="background-color:#EDCBFF;"|3.4g
+
| style="background-color:#EDCBFF;"|3.8g
 
|-  
 
|-  
 
| style="background-color:#EDCBFF;"|Saturated fats
 
| style="background-color:#EDCBFF;"|Saturated fats
 
| style="background-color:#EDCBFF;"|n/a  
 
| style="background-color:#EDCBFF;"|n/a  
−
| style="background-color:#EDCBFF;"|2.3g
+
| style="background-color:#EDCBFF;"|2.7g
 
|-  
 
|-  
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
−
| style="background-color:#FEE1C3; width:55px;"|34%  
+
| style="background-color:#FEE1C3; width:55px;"|36%  
 
| style="background-color:#FEE1C3; width:55px;"|0.4mg
 
| style="background-color:#FEE1C3; width:55px;"|0.4mg
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
−
| style="background-color:#FEE1C3; width:55px;"|36%
+
| style="background-color:#FEE1C3; width:55px;"|29%
−
| style="background-color:#FEE1C3; width:55px;"|0.5mg
+
| style="background-color:#FEE1C3; width:55px;"|0.4mg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin B3
 
| style="background-color:#FEE1C3;"|Vitamin B3
−
| style="background-color:#FEE1C3;"|65%
+
| style="background-color:#FEE1C3;"|52%
−
| style="background-color:#FEE1C3;"|10.5mg
+
| style="background-color:#FEE1C3;"|8.3mg
 
| style="background-color:#FEE1C3;"|Vitamin B5
 
| style="background-color:#FEE1C3;"|Vitamin B5
−
| style="background-color:#FEE1C3;"|51%
+
| style="background-color:#FEE1C3;"|23%
−
| style="background-color:#FEE1C3;"|2.6mg
+
| style="background-color:#FEE1C3;"|1.2mg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin B6
 
| style="background-color:#FEE1C3;"|Vitamin B6
−
| style="background-color:#FEE1C3;"|42%
+
| style="background-color:#FEE1C3;"|61%
−
| style="background-color:#FEE1C3;"|0.6mg
+
| style="background-color:#FEE1C3;"|0.8mg
 
| style="background-color:#FEE1C3;"|Folate
 
| style="background-color:#FEE1C3;"|Folate
−
| style="background-color:#FEE1C3;"|23%
+
| style="background-color:#FEE1C3;"|26%
−
| style="background-color:#FEE1C3;"|95.6μg
+
| style="background-color:#FEE1C3;"|107.0μg
 
|-  
 
|-  
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
−
| style="background-color:#FEE1C3;"|66%
+
| style="background-color:#FEE1C3;"|74%
−
| style="background-color:#FEE1C3;"|601.8μg
+
| style="background-color:#FEE1C3;"|672.5μg
 
| style="background-color:#FEE1C3;"|Vitamin C
 
| style="background-color:#FEE1C3;"|Vitamin C
−
| style="background-color:#FEE1C3;"|39%
+
| style="background-color:#FEE1C3;"|73%
−
| style="background-color:#FEE1C3;"|35.1mg
+
| style="background-color:#FEE1C3;"|65.8mg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin E
 
| style="background-color:#FEE1C3;"|Vitamin E
−
| style="background-color:#FEE1C3;"|17%  
+
| style="background-color:#FEE1C3;"|21%  
−
| style="background-color:#FEE1C3;"|2.7mg
+
| style="background-color:#FEE1C3;"|3.2mg
 
| style="background-color:#FEE1C3;"|Vitamin K
 
| style="background-color:#FEE1C3;"|Vitamin K
−
| style="background-color:#FEE1C3;"|76%
+
| style="background-color:#FEE1C3;"|122%
−
| style="background-color:#FEE1C3;"|92.2μg
+
| style="background-color:#FEE1C3;"|146.8μg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
Line 105: Line 105:
 
|-  
 
|-  
 
| style="background-color:#B5FFBB;"|Calcium
 
| style="background-color:#B5FFBB;"|Calcium
−
| style="background-color:#B5FFBB;"|9%  
+
| style="background-color:#B5FFBB;"|18%  
−
| style="background-color:#B5FFBB;"|98.6mg
+
| style="background-color:#B5FFBB;"|181.1mg
 
| style="background-color:#B5FFBB;"|Copper
 
| style="background-color:#B5FFBB;"|Copper
−
| style="background-color:#B5FFBB;"|93%  
+
| style="background-color:#B5FFBB;"|61%  
−
| style="background-color:#B5FFBB;"|0.8mg
+
| style="background-color:#B5FFBB;"|0.6mg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Iron
 
| style="background-color:#B5FFBB;"|Iron
−
| style="background-color:#B5FFBB;"|58%  
+
| style="background-color:#B5FFBB;"|56%  
−
| style="background-color:#B5FFBB;"|4.7mg
+
| style="background-color:#B5FFBB;"|4.5mg
 
| style="background-color:#B5FFBB;"|Magnesium
 
| style="background-color:#B5FFBB;"|Magnesium
−
| style="background-color:#B5FFBB;"|35%  
+
| style="background-color:#B5FFBB;"|40%  
−
| style="background-color:#B5FFBB;"|142.2mg
+
| style="background-color:#B5FFBB;"|162.2mg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Manganese
 
| style="background-color:#B5FFBB;"|Manganese
−
| style="background-color:#B5FFBB;"|107%  
+
| style="background-color:#B5FFBB;"|127%  
−
| style="background-color:#B5FFBB;"|2.5mg
+
| style="background-color:#B5FFBB;"|2.9mg
 
| style="background-color:#B5FFBB;"|Phosphorus
 
| style="background-color:#B5FFBB;"|Phosphorus
−
| style="background-color:#B5FFBB;"|53%  
+
| style="background-color:#B5FFBB;"|52%  
−
| style="background-color:#B5FFBB;"|376.0mg
+
| style="background-color:#B5FFBB;"|365.3mg
 
|-  
 
|-  
 
| style="background-color:#B5FFBB;"|Potassium
 
| style="background-color:#B5FFBB;"|Potassium
−
| style="background-color:#B5FFBB;"|19%  
+
| style="background-color:#B5FFBB;"|21%  
−
| style="background-color:#B5FFBB;"|933.2mg
+
| style="background-color:#B5FFBB;"|992.3mg
 
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
−
| style="background-color:#B5FFBB;"|105%  
+
| style="background-color:#B5FFBB;"|94%  
−
| style="background-color:#B5FFBB;"|57.9μg
+
| style="background-color:#B5FFBB;"|51.9μg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Zinc
 
| style="background-color:#B5FFBB;"|Zinc
−
| style="background-color:#B5FFBB;"|31%  
+
| style="background-color:#B5FFBB;"|28%  
−
| style="background-color:#B5FFBB;"|3.4mg
+
| style="background-color:#B5FFBB;"|3.2mg
 
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
|}
 
|}

Revision as of 20:39, 20 December 2020


Difficulty: 1/5

Time: 30 minutes

Servings: 4

Cost per serving: $ (total cost: $

Cost per 2000 kcal: $

[Collapse]Nutrition facts per serving
CALORIES PER SERVING (kcal): 447         (calories in whole recipe: 1788)
Proteins 31% 17.6g Protein: lysine 29% 0.6g
Protein: methionine 29% 0.3g
Protein: isoleucine 36% 0.6g
Carbohydrates 53% 70.2g Fibers 35% 13.6g
Net carbs n/a 56.6g
Sugars n/a 16.3g
Fats 22% 14.7g Omega-3 10% 0.2g
Omega-6 22% 3.8g
Saturated fats n/a 2.7g
Vitamin B1 36% 0.4mg Vitamin B2 29% 0.4mg
Vitamin B3 52% 8.3mg Vitamin B5 23% 1.2mg
Vitamin B6 61% 0.8mg Folate 26% 107.0μg
Vitamin A 74% 672.5μg Vitamin C 73% 65.8mg
Vitamin E 21% 3.2mg Vitamin K 122% 146.8μg
Vitamin B12 / / Vitamin D / /
Calcium 18% 181.1mg Copper 61% 0.6mg
Iron 56% 4.5mg Magnesium 40% 162.2mg
Manganese 127% 2.9mg Phosphorus 52% 365.3mg
Potassium 21% 992.3mg Selenium 94% 51.9μg
Zinc 28% 3.2mg Sodium to taste

Ingredients:

FOR THE SAUCE

  • 3 cups water
  • 10 crushed garlic cloves
  • 5 tbsp peanut butter
  • 3 tbsp soy sauce
  • 2 tbsp apple cider vinegar
  • 3 tbsp date paste/blended dates
  • 1 tbsp sesame seeds
  • 1/4 tsp cayenne powder
  • 1/4 tsp salt

FOR THE NOODLES

  • 500g whole-wheat noodles
  • 2 sliced medium-sized onion
  • 2 cups julienne carrots
  • 4 cups julienne kale (stem and leaf separated)
  • 3 cups shredded red cabbage

Instructions:

  • In a large pot, cook the noodles according to the package instructions. Once ready, drain water and set aside.
  • Meanwhile, put the onions, carrots, and stems of chards in a medium pot with a little bit of water. Cover and steam until the carrots start softening up but are still crunchy. Add the leaves of chards and steam for 5 minutes. Add the cabbage and steam for 5 minutes. Turn off the heat and set aside
  • While the vegetables are cooking, bring all of the sauce ingredients to a boil in a small pot. Turn down the heat to achieve a simmer. Adjust the saltiness and sweetness to taste. Turn off the heat and set aside.
  • Once all the components of the recipe are ready, pour the sauce and stir the vegetables in the large pot with the noodles. Mix together until every noodle and vegetable is coated in the sauce.

Serving:

Place some noodles on a plate, and pick out a few vegetables to top. Sprinkle sesame seeds for extra nuttiness.

Retrieved from "https://philosophicalvegan.com/wiki/index.php?title=Noodles_in_peanut_sauce&oldid=6323"