Recipes · Korean · Side Dishes
Japchae (Stir-Fried Glass Noodles)
One serving has 569 kcal and 16 g protein, and at least a fifth of a woman's daily need of vitamin K (221%), vitamin A (63%), pyridoxine (52%), manganese (46%), niacin (43%) and zinc (42%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (297 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: beef, gluten, sesame, soy
Ingredients
- 80 g Glass noodles, dry
- 60 g Beef sirloin steak, raw
- 40 g Spinach, raw
- 30 g Carrots, raw
- 30 g Onions, raw
- 25 g Mushrooms, shiitake, raw
- 12 g Soy sauce
- 6 g Sugar
- 8 g Sesame oil
- 4 g Garlic, raw
- 2 g Sesame seeds
Method
- Soak the glass noodles in warm water for 20-30 minutes until pliable, then drain.
- Slice the beef, carrot, onion and mushrooms into thin strips.
- Blanch the spinach for 1 minute, drain, cool in cold water, and squeeze dry.
- Stir-fry the beef with the garlic in a little of the sesame oil until browned, then remove; stir-fry the carrot, onion and mushrooms separately until just tender.
- Boil the drained noodles for 3-4 minutes until soft and translucent, then drain and toss immediately with the soy sauce, sugar and remaining sesame oil while hot so they soak up the flavor.
- Add the beef, vegetables and spinach to the noodles, toss everything together, and finish with the sesame seeds.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 569 kcal | 27% |
| Carbohydrates | 86.1 g | |
| Water | 173 mL | |
| Fiber | 3.7 g | 12% |
| Protein | 16 g | 33% |
| Tryptophan | 0.13 g | |
| Threonine | 0.67 g | |
| Isoleucine | 0.71 g | |
| Leucine | 1.2 g | |
| Lysine | 1.2 g | |
| Methionine | 0.37 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.64 g | |
| Tyrosine | 0.5 g | |
| Valine | 0.78 g | |
| Histidine | 0.47 g | |
| Fat | 18.1 g | |
| Monounsaturated | 7.3 g | |
| Polyunsaturated | 4.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4 g | |
| Saturated | 4.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 46.8 mg | |
| Calcium | 123 mg | 12% |
| Copper | 0.32 mg | 36% |
| Iron | 4.5 mg | 25% |
| Magnesium | 74.5 mg | 24% |
| Manganese | 0.82 mg | 46% |
| Phosphorus | 240 mg | 34% |
| Potassium | 710 mg | 15% |
| Selenium | 22.8 µg | 41% |
| Sodium | 754 mg | |
| Zinc | 3.4 mg | 42% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.24 mg | 22% |
| Niacin (vitamin B3) | 6 mg | 43% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.67 mg | 52% |
| Folate (vitamin B9) | 104 µg | 26% |
| Cobalamin (vitamin B12) | 0.67 µg | 28% |
| Choline | 140 mg | 33% |
| Vitamin A | 438 µg | 63% |
| Vitamin C | 16.5 mg | 22% |
| Vitamin D (D2 + D3) | 4.5 IU | 1% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 199 µg | 221% |
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.
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