Recipes · Kyrgyz · Pasta
Laghman (Hand-Pulled Noodle Stir-Fry)
One serving has 948 kcal and 46 g protein, and at least a fifth of a woman's daily need of selenium (227%), cobalamin (174%), zinc (152%), thiamin (147%), vitamin C (146%) and niacin (121%). Ready in 55 minutes.
- Preparation: 30 min
- Cooking: 25 min
- Makes: 1 serving (610 g)
- Difficulty: Hard
- Diets: Dairy-free, High protein
- Contains: beef, egg, gluten, soy
Ingredients
- 120 g Egg noodles, dry
- 130 g Beef chuck, raw
- 40 g Bell pepper, red, raw
- 40 g Bell pepper, green, raw
- 60 g Tomatoes, raw
- 50 g Onions, raw
- 6 g Garlic, raw
- 4 g Ginger, fresh
- 30 g Daikon radish, raw
- 40 g Green beans, raw
- 8 g Soy sauce
- 1 g Cumin
- 1 g Coriander seeds
- 15 g Vegetable oil
- 1 g Salt
- 60 g Water
- 0.5 g Black pepper
- 3 g Cilantro, fresh
Method
- Cut the beef into thin strips and slice all the vegetables.
- Boil the noodles until just tender, then drain (if hand-pulling, stretch and boil fresh dough strands instead of dried noodles).
- Heat the oil in a wok over high heat and stir-fry the beef 2-3 minutes until browned and cooked through, then push to the side.
- Add the onion, garlic and ginger, cook 1 minute, then add the peppers, radish and green beans and stir-fry 3-4 minutes until crisp-tender.
- Add the tomatoes, cumin, coriander, soy sauce, salt and water, and simmer 5 minutes until the sauce thickens slightly.
- Toss the noodles through the sauce, finish with black pepper and cilantro, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 948 kcal | 45% |
| Carbohydrates | 105 g | |
| Water | 412 mL | |
| Fiber | 9.6 g | 32% |
| Protein | 46.1 g | 96% |
| Tryptophan | 0.48 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.5 g | |
| Lysine | 2.9 g | |
| Methionine | 1.1 g | |
| Cystine | 0.66 g | |
| Phenylalanine | 2 g | |
| Tyrosine | 1.3 g | |
| Valine | 2.1 g | |
| Histidine | 1.3 g | |
| Fat | 39.5 g | |
| Monounsaturated | 14.1 g | |
| Polyunsaturated | 11.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.9 g | |
| Saturated | 11.5 g | |
| Trans-Fats | 1.3 g | |
| Cholesterol | 187 mg | |
| Calcium | 142 mg | 14% |
| Copper | 0.67 mg | 74% |
| Iron | 9.9 mg | 55% |
| Magnesium | 148 mg | 48% |
| Manganese | 1.7 mg | 94% |
| Phosphorus | 629 mg | 90% |
| Potassium | 1,371 mg | 29% |
| Selenium | 125 µg | 227% |
| Sodium | 975 mg | |
| Zinc | 12.2 mg | 152% |
| Thiamin (vitamin B1) | 1.6 mg | 147% |
| Riboflavin (vitamin B2) | 0.88 mg | 80% |
| Niacin (vitamin B3) | 16.9 mg | 121% |
| Pantothenic acid (vitamin B5) | 2.4 mg | 48% |
| Pyridoxine (vitamin B6) | 1.2 mg | 95% |
| Folate (vitamin B9) | 346 µg | 87% |
| Cobalamin (vitamin B12) | 4.2 µg | 174% |
| Choline | 203 mg | 48% |
| Vitamin A | 146 µg | 21% |
| Vitamin C | 110 mg | 146% |
| Vitamin D (D2 + D3) | 19.7 IU | 3% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 67.6 µg | 75% |
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
5.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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