Recipes · Nepalese · Soups and Broths
Thukpa
One serving has 434 kcal and 26 g protein, and at least a fifth of a woman's daily need of selenium (121%), thiamin (73%), niacin (71%), vitamin K (55%), pyridoxine (49%) and phosphorus (47%). Ready in 29 minutes.
- Preparation: 5 min
- Cooking: 24 min
- Makes: 1 serving (533 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: egg, gluten, poultry, soy
Ingredients
- 60 g Egg noodles, dry
- 80 g Chicken thighs, boneless, skinless, raw
- 20 g Onions, raw
- 20 g Carrots, raw
- 30 g Cabbage, green, raw
- 4 g Garlic, raw
- 3 g Ginger, fresh
- 5 g Soy sauce
- 8 g Vegetable oil
- 0.3 g Black pepper
- 1 g Salt
- 300 g Water
- 2 g Cilantro, fresh
Method
- Cut the chicken into small pieces.
- Heat the oil in a pot and fry the onion, garlic and ginger until fragrant, then add the chicken and cook for 4-5 minutes until browned.
- Add the water, bring to a boil, then simmer for 10 minutes.
- Add the carrot and cabbage, and simmer for 5 more minutes until just tender.
- Stir in the soy sauce, black pepper and salt, then add the noodles and cook for 3-4 minutes until tender and the chicken is cooked through (74°C/165°F).
- Scatter with cilantro and serve hot in bowls.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 434 kcal | 20% |
| Carbohydrates | 50.6 g | |
| Water | 439 mL | |
| Fiber | 4 g | 13% |
| Protein | 25.8 g | 54% |
| Tryptophan | 0.27 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.1 g | |
| Lysine | 1.8 g | |
| Methionine | 0.63 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.8 g | |
| Valine | 1.2 g | |
| Histidine | 0.73 g | |
| Fat | 14.2 g | |
| Monounsaturated | 3.8 g | |
| Polyunsaturated | 6.2 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.4 g | |
| Saturated | 2.9 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 126 mg | |
| Calcium | 71.1 mg | 7% |
| Copper | 0.31 mg | 34% |
| Iron | 3.5 mg | 20% |
| Magnesium | 71.2 mg | 23% |
| Manganese | 0.8 mg | 44% |
| Phosphorus | 330 mg | 47% |
| Potassium | 549 mg | 12% |
| Selenium | 66.5 µg | 121% |
| Sodium | 785 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.8 mg | 73% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 9.9 mg | 71% |
| Pantothenic acid (vitamin B5) | 0.75 mg | 15% |
| Pyridoxine (vitamin B6) | 0.64 mg | 49% |
| Folate (vitamin B9) | 164 µg | 41% |
| Cobalamin (vitamin B12) | 0.66 µg | 28% |
| Choline | 99.3 mg | 23% |
| Vitamin A | 191 µg | 27% |
| Vitamin C | 15.6 mg | 21% |
| Vitamin D (D2 + D3) | 7.4 IU | 1% |
| Vitamin E | 1.3 mg | 8% |
| Vitamin K | 49.6 µg | 55% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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