Recipes · Thai · Soups and Broths
Boat Noodles (Kuai Tiao)
One serving has 475 kcal and 26 g protein, and at least a fifth of a woman's daily need of cobalamin (124%), zinc (98%), selenium (60%), phosphorus (47%), pyridoxine (45%) and manganese (38%). Ready in 75 minutes.
- Preparation: 15 min
- Cooking: 60 min
- Makes: 1 serving (550 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: beef, fish, gluten, soy
Ingredients
- 100 g Beef chuck, raw
- 300 g Water
- 0.5 g Anise seed
- 0.2 g Cinnamon
- 6 g Garlic, raw
- 8 g Fish sauce
- 8 g Soy sauce
- 4 g Sugar
- 60 g Rice noodles, dry
- 25 g Bean sprouts, raw
- 30 g Water spinach, raw
- 3 g Cilantro, fresh
- 3 g Lime juice
- 2 g Chilies, dried red
Method
- Simmer the beef with the garlic, star anise (anise seed) and cinnamon in the water for 45-60 minutes until tender, skimming occasionally.
- Season the broth with the fish sauce, soy sauce and sugar.
- Boil the rice noodles until tender, then drain and divide into a bowl with the bean sprouts and water spinach.
- Slice the beef and arrange over the noodles.
- Ladle over the hot broth, scatter with the cilantro and chili, and finish with a squeeze of lime juice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 475 kcal | 22% |
| Carbohydrates | 59.4 g | |
| Water | 444 mL | |
| Fiber | 3.1 g | 10% |
| Protein | 26.1 g | 54% |
| Tryptophan | 0.28 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 2 g | |
| Lysine | 1.9 g | |
| Methionine | 0.67 g | |
| Cystine | 0.3 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.91 g | |
| Valine | 1.2 g | |
| Histidine | 0.77 g | |
| Fat | 14.7 g | |
| Monounsaturated | 7 g | |
| Polyunsaturated | 0.81 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.71 g | |
| Saturated | 6 g | |
| Trans-Fats | 0.85 g | |
| Cholesterol | 66 mg | |
| Calcium | 83.7 mg | 8% |
| Copper | 0.24 mg | 27% |
| Iron | 3.9 mg | 22% |
| Magnesium | 80.9 mg | 26% |
| Manganese | 0.68 mg | 38% |
| Phosphorus | 328 mg | 47% |
| Potassium | 624 mg | 13% |
| Selenium | 33 µg | 60% |
| Sodium | 1,305 mg | |
| Zinc | 7.8 mg | 98% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.29 mg | 26% |
| Niacin (vitamin B3) | 5.2 mg | 37% |
| Pantothenic acid (vitamin B5) | 0.91 mg | 18% |
| Pyridoxine (vitamin B6) | 0.58 mg | 45% |
| Folate (vitamin B9) | 45.8 µg | 11% |
| Cobalamin (vitamin B12) | 3 µg | 124% |
| Choline | 77.6 mg | 18% |
| Vitamin A | 136 µg | 19% |
| Vitamin C | 24.2 mg | 32% |
| Vitamin D (D2 + D3) | 5 IU | 1% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 21.4 µg | 24% |
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
3.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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