Korean · side

Japchae Glass Noodles with Vegetables

Video by Jia Choi on YouTube · Open on YouTube

45 minServes 8185 kcal a serve
  • Gluten-free with a swap: Sweet potato noodles are gluten-free; use tamari in place of the dark soy sauce
  • Dairy-free
  • Nut-free

Contains: Gluten, Sesame, Soy. Check labels on stock, sauces and spice mixes.

Only 100 g of beef for the whole batch, so the dish is mostly onion, carrot, capsicum and mushrooms: about 180 kcal a side serve and rich in vitamin C. Each vegetable is stir-fried in a few drops of oil, and the final seasoning has just a teaspoon of sugar.

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Ingredients 18

Method

Tap a time to watch that step in the video.

  1. Thinly slice the onion, julienne the carrot and capsicums, cut the green onion into 5 cm lengths, slice the shiitake and mince the garlic. Freeze the beef for 30–60 minutes so you can cut it into fine strips. 0:41
  2. Toss the beef and shiitake with the garlic, a little of the soy sauce and sugar, some pepper and a splash of sesame oil; marinate about 10 minutes. 2:38
  3. Heat a pan over medium-high. With about ½ tsp oil and a pinch of salt each time, stir-fry the onion (1–2 minutes, still crunchy), the green onion, the carrot and the capsicum separately, spreading each on a tray to cool. 3:19
  4. Stir-fry the marinated beef and mushrooms in about 1 tsp oil until the beef is cooked, and spread out with the vegetables. 4:17
  5. Bring 1 litre of water to the boil with 3 Tbsp dark soy sauce, 1 Tbsp brown sugar and 1 Tbsp oil. Cook the noodles in it until fully soft (not al dente), then drain. 4:46
  6. Toss the noodles with 1 Tbsp sesame oil and let them cool to warm. Add all the cooked ingredients, the remaining soy sauce, sugar and pepper and toss by hand. Taste, add salt only if needed, and finish with sesame seeds. 5:35

Tip. Serves 8–10 as a side, or about 4 as a main. Time excludes 30–60 min freezing the beef to slice it (skip with pre-sliced beef). Keeps 3 days in the fridge; reheat in a pan with a teaspoon of oil or briefly in the microwave.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 8

Energy185 kcal770 kJ
Protein4.4 g9% of a day
Fibre2.2 g8% of a day
Carbohydrate23 g21 g net · 3.9 g sugars8% of a day
Fat8.5 g1.5 g saturated11% of a day
Sodium660 mg29% of a day

Where the energy comes from one serve

  • Net carbs 47%
  • Protein 10%
  • Fat 43%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

Vitamin C High30%

27 mg a serve, mostly from capsicum (89%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin A Source15%

135 µg a serve, mostly from carrot (77%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Omega-3 Source14%

0.2 g a serve, mostly from oil (54%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin B6 Source12%

0.2 mg a serve, mostly from capsicum (27%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Selenium Source11%

6 µg a serve, mostly from dangmyeon (42%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

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Zinc9%

1 mg a serve, mostly from rib eye beef (55%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B129%

0.2 µg a serve, mostly from rib eye beef (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin K7%

9 µg a serve, mostly from green onion (43%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin E6%

0.9 mg a serve, mostly from capsicum (34%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Magnesium5%

21 mg a serve. Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Folate5%

21 µg a serve, mostly from capsicum (41%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Potassium4%

210 mg a serve. Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron4%

0.8 mg a serve, mostly from rib eye beef (26%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Calcium2%

32 mg a serve, mostly from toasted sesame seeds (38%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D0%

0 µg a serve, mostly from shiitake mushrooms (71%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Jia Choi; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.