Teriyaki Mushrooms with Wholewheat Noodles (Vegan)

Somi Igbene PhD ANutrMarch 13, 2021

For a simple, tasty and nourishing dinner, try teriyaki mushrooms with wholewheat noodles. But don’t forget your side of veggies – I use steamed broccoli in this recipe. 

One reason I love Chinese-style cooking is the simplicity of their recipes.

It takes only a few ingredients and usually 30 minutes or less to produce a delicious meal. This teriyaki mushroom recipe is no different. It comes together within 20 minutes and needs only six ingredients.

The recipe is vegan, and you can make it gluten-free by using rice noodles instead of whole wheat noodles.

Nutritional Benefits of Teriyaki Mushrooms with Wholewheat Noodles

With an estimated glycaemic load (GL) of 1.4, this meal is considered a low-GL meal. It won’t spike your blood sugar but instead increase your blood sugars slowly and provide you with steady energy until your next meal. This meal is suitable if you’re controlling your blood sugars or trying to reverse pre-diabetes and type 2 diabetes.

It is also great for weight loss because despite being high-volume, it has a low-calorie density; Meaning you will feel full and satisfied while eating lower calories, and weight loss will be effortless.

This meal is rich in several nutrients including,

1 | Selenium: a potent antioxidant that works with vitamin E to prevent free-radical damage to your cell membranes. Low levels of selenium increase your risk of cardiovascular disease and inflammatory conditions such as asthma and arthritis. Selenium is also important for thyroid and reproductive (particularly sperm) health.

This meal is an excellent selenium source, providing 53 µg or 96% of the daily recommended intake (RI) for women per serving.

2 | Vitamin K1: a fat-soluble vitamin most people ignore; Vitamin K1 is important for blood clotting and bone health. A deficiency in vitamin K1 increases the risk of bone fractures and osteoporosis. You can develop a vitamin K deficiency in as little as seven days, and vitamin K deficiencies are widespread in people who use warfarin (a blood thinner).

This meal is an excellent vitamin K1 source, providing 196 µg or 262% of the daily RI for women per serving.

3 | Vitamin B2 (Riboflavin):  a water-soluble vitamin, riboflavin is important to produce energy from food. It boosts the immune system, reduces the risk of premenstrual syndrome, migraines, osteoporosis, and controls malaria infections.  Riboflavin gives urine a yellow-green fluorescent glow when you take an excess. A riboflavin deficiency causes fatigue. It also causes cracking at the corner of your mouth and lips and eyesight problems.

This meal is an excellent vitamin B2 source, providing 1.1 mg or 78% of the daily RI for women per serving.

Teriyaki Mushrooms 1 | Somi Igbene PhD ANutr

Teriyaki Mushrooms 3 | Somi Igbene PhD ANutr

How to cook

Ingredients

Directions

  1. Cook the noodles according to the instructions on the packaging.
  2. Meanwhile, heat a non-stick frying pan with half a teaspoon of olive oil or a few sprays of frylight oil. Fry ginger, spring onions and mushrooms for five minutes until mushrooms are browned. Add teriyaki sauce with two tablespoons of water. Cook for two minutes, then season with soy sauce if needed. Take the pan off the heat.
  3. Serve mushroom sauce over cooked noodles with a side of steamed broccoli. Garnish mushrooms with black sesame seeds and extra fresh spring onions if you wish.
  4. Enjoy!
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Teriyaki Mushrooms 1 | Somi Igbene PhD ANutr

Teriyaki Mushrooms with Wholewheat Noodles (Vegan)

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 2mins
  • Cook Time: 20mins
  • Total Time: 22 minutes
  • Yield: Serves 1 1x
  • Category: Lunch/Dinner
  • Cuisine: Chinese-inspired

Description

Speedy teriyaki mushrooms with wholewheat noodles and steamed broccoli.


Ingredients

Scale
  • 50g Blue Dragon Wholewheat Noodles
  • 200g chestnut mushrooms, quartered
  • 100g raw broccoli, steamed
  • 1 spring onion (scallion), chopped
  • 5g ginger, chopped
  • 1 1/2 tablespoon Teriyaki sauce

Instructions

  1. Cook the noodles according to the instructions on the packaging.
  2. Meanwhile, heat a non-stick frying pan with half a teaspoon of olive oil or a few sprays of frylight oil. Fry ginger, spring onions and mushrooms for five minutes until mushrooms are browned. Add teriyaki sauce with two tablespoons of water. Cook for two minutes then season with soy sauce if needed. Take the pan off the heat.
  3. Serve mushroom sauce over cooked noodles with a side of steamed broccoli. Garnish mushrooms with black sesame seeds and extra fresh spring onions if you wish.
  4. Enjoy!

Notes

Use rice noodles instead of wholewheat noodles to make this recipe gluten-free.


Nutrition

  • Serving Size: Per serving
  • Calories: 306
  • Sugar: 14.2
  • Sodium: 578mg
  • Fat: 1.9g
  • Saturated Fat: 0.46g
  • Unsaturated Fat: 0.09g
  • Trans Fat: 0g
  • Carbohydrates: 57g
  • Fiber: 8g
  • Protein: 15.3g
  • Cholesterol: 0mg

Keywords: Vegan recipes, mushrooms, teriyaki

Personalised nutrition plan promo | somiigbene.com

REFERENCES

  1. Rayman, M.P. (2000) The importance of selenium to human health. The Lancet, 356, 233–41.
  2. Stoffaneller, R., and Morse, N.L. (2015) A review of dietary selenium intake and selenium status in Europe and the Middle East. Nutrients, 7(3), 1494–1537.
  3. Schwalfenberg, G.K. (2017) Vitamins K1 and K2: The emerging group of vitamins required for human health. Journal of Nutrition and Metabolism, 6254836.
  4. DiNicolantonio, J.J., Bhutani, J., and O’Keefe, J. (2015) The health benefits of vitamin K. Open Heart, 2(1), e000300.
  5. Suwannasom, N., Kao, I., Pruß, A., Georgieva, R., and Bäumler, H. (2020) Riboflavin: The health benefits of a forgotten natural vitamin. International Journal of Molecular Sciences, 21(3), 950.

 

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