How do you eat at least 250 grams of vegetables per day? Try eating more salads. Your lunch is an chance to add a vegetable serving. Below is a recipe for a light vegetable salad: glass noodles with carrot, cucumber and bean sprouts.
Glass noodles are also known as mung bean noodles, vermicelli or soe-oen. They fit into a vegetarian and vegan diet very well, because they are made of mung beans. And sprouted mung beans we know as bean sprouts. Soaked, glass noodles are smooth and transparent. Deep-frying makes them crisp in texture and a perfect filling for a hot Saoto soup (soto). Of course, frying them is the least healthy way to prepare glass noodles. .
For lunch, it is easy to pack dry or already soaked glass noodles. Dry glass noodles, you can cook outside the home. Even at your desk or on the move. Simply soak them in a pan, bowl or mug. Using hot water from an insulated water bottle, a coffee and tea machine or a kettle.
After soaking, you can add the glass noodles to a supermarket (mixed-)leaf salad. Or use them as a spring roll filling or soup filling. Season them with a light dressing or fry them with a minced meat and vegetable dish.
Glass noodles with carrot, cucumber and bean sprouts
Lunch, 2 servings
- 50 g glass noodles
- 1 (20 g) carrot, cut into strips
- 1/2 (200 g) cucumber, cut into strips
- 50 g bean sprouts (optional: briefly blanched in hot water)
- Extra vegetables such as 60 g of cooked edamame/soy beans or fresh garden peas
- Condiments low calories and sodium
- Soak the glass noodles in hot water (about 5 minutes).
- Drain them and put them in a bowl.
- Add the carrot, cucumber and bean sprouts.
- Add the edamame beans to the bowl or have them as a side dish.
- Season the salad with low calorie and low sodium condiments
- A light dressing of, for example:
- soy sauce, water, lemon juice and ginger
- chili sauce, lime juice, water and garlic or
- soy sauce, sesame oil and (balsamic) vinegar
- Clear broth: for a quick noodle soup
- Fresh herbs such as mint, coriander or leaf celery
- Red chilipepper or (fried) onions
Nutritional value per person per serving (without condiments):
|Energy (kcal)||Fat (g)||Saturated fat (g)||Protein (g)||Carbohydrates (g)||Fiber (g)||Salt (g)|
Complete this lunch* with:
- A piece of fruit, for example a banana
- (Herbal) Tea without sugar, fruitwater
* This lunch contains vegetables, at least 5 grams of fiber per serving, less than 10 grams of saturated fat and less than 600 calories (kcal). And is prepared with liquid fats or low-fat margarine.
One last thing
This recipe is shared to inspire you. Use it as a basis to create your own recipe. Try it. You don’t have to follow it exactly. Choose what works best for you.
For help creating your own, you can contact me. I can help you balance components and nutritional values, depending on your goal.
Contact me and make an appointment.