Japchae
Moderate nutritional value
Korean sweet potato glass noodles stir-fried with vegetables and beef.
Japchae is a Korean dish of chewy sweet potato starch noodles tossed with stir-fried beef, spinach, carrot, onion and shiitake, seasoned with soy sauce, sugar and sesame oil and topped with egg strips and sesame seeds. A 260 g serving has about 340 kcal and 15 g of fat but only 11 g of protein, as the noodles are almost pure starch. More beef and vegetables relative to noodles raise the protein and fiber.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.2g | 7.5% |
| Fat | 5.7g | 8.1% |
| Carbs | 16g | 5.3% |
| Simple Sugars | 5.6g | Estimate |
| Complex Carbs | 9.3g | Estimate |
| Fiber | 1.1g | 4.4% |
| Water | 73g | 2.9% |
| Calories | 131 | 5.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.32 | g | 6.6% |
| Monounsaturated | 1.99 | g | 8.0% |
| Polyunsaturated | 1.92 | g | 14.8% |
| Omega-3 | 0.576 | g | Estimate |
| DHA | 2 | mg | 0.2% |
| Omega-6 | 1.344 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.77 | mg |
| Vitamin E | 0.57 | mg |
| Selenium | 5.83 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 115 | mcg | 12.8% |
| vitamin B1 | 0.045 | mg | 3.8% |
| vitamin B2 | 0.075 | mg | 5.8% |
| vitamin B3 | 1.16 | mg | 7.2% |
| vitamin B6 | 0.13 | mg | 7.6% |
| vitamin B9 | 28.8 | mcg | 7.2% |
| vitamin B12 | 0.139 | mcg | 5.8% |
| vitamin C | 3.77 | mg | 4.2% |
| vitamin D | 0.081 (3 IU) | mcg | 0.5% |
| vitamin E | 0.571 | mg | 3.8% |
| vitamin K | 78.3 | mcg | 65.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 37.6 | mg | 3.8% |
| iron | 1.2 | mg | 6.7% |
| magnesium | 24.3 | mg | 6.1% |
| phosphorus | 65.7 | mg | 9.4% |
| potassium | 217 | mg | 8.3% |
| sodium | 229 | mg | 10.0% |
| zinc | 0.818 | mg | 7.4% |
| copper | 0.076 | mg | 8.4% |
| manganese | 0.259 | mg | 11.3% |
| selenium | 5.83 | mcg | 10.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 120 | mg | 17.1% | 157% |
| Isoleucine | 192 | mg | 13.7% | 134% |
| Leucine | 325 | mg | 11.9% | 112% |
| Lysine | 313 | mg | 14.9% | 137% |
| Methionine | 159 | mg | 15.1% | 145% |
| Phenylalanine | 315 | mg | 18.0% | 161% |
| Threonine | 178 | mg | 17.0% | 149% |
| Tryptophan | 38 | mg | 13.6% | 121% |
| Valine | 216 | mg | 11.9% | 113% |
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Allergens
Recipe
See full recipeIngredients
- Korean sweet potato starch noodles (dangmyeon) 200 g
- Beef sirloin, cut into thin strips 200 g
- Spinach 250 g
- Carrot, julienned 1 medium (100 g)
- Onion, sliced 1 large (150 g)
- Fresh shiitake mushrooms, sliced 100 g
- Green onions, cut into 5 cm pieces 3 (40 g)
- Garlic, minced 3 cloves
- Egg 1
- Soy sauce 3 1/2 tbsp
- Sugar 2 1/2 tbsp
- Sesame oil 2 tbsp
- Vegetable oil 2 tbsp
- Toasted sesame seeds 1 tbsp
Instructions
- 1
Boil the noodles for 6 minutes, drain, rinse in cold water and cut them into 15 cm lengths with scissors.
- 2
Toss the beef with 2 tsp of the soy sauce, 1 tsp of the sugar, 1 tsp of the sesame oil and half the garlic.
- 3
Blanch the spinach for 30 seconds, cool it in cold water, squeeze it dry and toss it with 1 tsp of the sesame oil.
- 4
Beat the egg, cook it as a thin omelette in a lightly oiled pan and cut it into thin strips.
- 5
In a little vegetable oil, stir-fry the onion, then the carrot, then the mushrooms with the green onions for 2-3 minutes each, and finally the beef for 3 minutes.
- 6
Stir-fry the noodles with the remaining soy sauce, sugar and garlic for 3 minutes, until they absorb the sauce.
- 7
Toss the noodles with the vegetables, beef, remaining sesame oil and the sesame seeds, and top with the egg strips.