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A healthy continental-inspired bowl featuring spiralized lauki (bottle gourd) used as noodles, tossed with colorful vegetables and a light seasoning. This easy recipe offers a fresh, low-calorie meal perfect for vegetarians and those seeking a refreshing alternative to pasta noodles.
10 ingredients
Spiralize or julienne the lauki to form noodle-like strands. Set aside.
Heat olive oil in a nonstick pan over medium heat. Add paneer cubes and sauté for 2 minutes until lightly golden. Remove and set aside.
In the same pan, add carrot and bell pepper. Sauté for 2 minutes until slightly tender but still crisp.
One serving is 1 bowl
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 235 kcal | 10% |
| Protein | 10 g | 18% |
| Total Fat | 15 g | 26% |
| Carbohydrate | 16 g | 5% |
| Fiber (Total) | 5 g | 18% |
| Vitamins & Minerals | ||
| Sodium | 474 mg | 24% |
| Potassium | 392 mg | 11% |
| Calcium | 233 mg | 23% |
| Iron | 1 mg | 8% |
| Zinc | 2 mg | 13% |
| Vitamin A (RAE) | 44 µg | 4% |
| Vitamin C | 60 mg | 75% |
| Vitamin D | 2 µg | 11% |
| Folate (B9) | 103 µg | 34% |
Missing data: These are minimums. 5 of the figures below are missing data for 3 ingredients — Paneer; Oil, olive, salad or cooking; Salt, table — so the real totals may be higher.
Before cooking: Vitamins and minerals are counted from the ingredients as listed, before cooking. Cooking lowers some of them, so treat these as an upper bound. Energy, protein, fat and carbohydrate are unaffected.
% Daily Value based on adult male RDA. Your needs may vary.
Add sweet corn and lauki noodles. Stir fry gently for 2-3 minutes — do not overcook the lauki to keep it firm.
Add back the sautéed paneer. Season with salt and black pepper, toss well, and stir fry for 1 minute.
Turn off the heat, drizzle lemon juice, and garnish with chopped coriander leaves. Serve immediately.
by Workfile
