- Medium
- 30 min
- 2 serv.
- 7 synergies
- Now at its best: Garlic
Crispy shrimp stir-fried with thin rice noodles, fresh bean sprouts, carrot and red pepper — finished with kecap manis and a dash of sesame oil. The sweet soy sauce caramelises lightly in the wok, creating that signature bami aroma you keep coming back to.
The sizzle of shrimp hitting a screaming-hot wok, the sweet haze of kecap manis caramelising on the noodles — bami goreng is the dish that dominates tables in every Indonesian restaurant, and for good reason. The thin rice noodles soak up the dark sauce eagerly, while crispy bean sprouts and strips of red pepper provide that essential bite. Carrot brings sweetness, spring onion freshness, and sesame oil ties it all together with a nutty warmth. This is weeknight cooking at its finest: quick, fragrant, and with just enough kick to let the day go.
- 15
- min prep
- 15
- min cook
- 30
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Shrimp 
Garlic Astaxanthin + allicin influence lipid metabolism via complementary pathways
Technical: Shrimp contain astaxanthin (1.5-3mg per 100g) — a potent carotenoid antioxidant that neutralizes singlet oxygen. Garlic contains allicin that works through a different mechanism: it influences HMG-CoA reductase (involved in lipid metabolism). Together they offer complementary biochemical pathways: antioxidation (astaxanthin) + lipid modulation (allicin).
What does this mean for you? Gambas al ajillo (shrimp in garlic oil) isn't just a Spanish classic but also a functional combination. Use at least 4-5 cloves of garlic and don't brown them too much — allicin breaks down at high temperatures.
HeartAnti-inflammatory
Kecap Manis Garlic Soy isoflavones + allicin for lipid profile support
Technical: Kecap manis' soy isoflavones (genistein) support vascular function via NO production and modulate the lipid profile. Garlic's allicin modulates ACE and triglycerides. Together they offer lipid profile support via three mechanisms: LDL modulation (isoflavones), ACE modulation (allicin) and vascular support (NO).
What does this mean for you? Marinate meat or tofu in kecap manis with minced garlic. This is not only the tastiest marinade but also rich in bioactive compounds. Marinate for at least 30 minutes for maximum flavor.
HeartImmune System
Rice Noodles 
Sesame Oil Sesame + soy = complete amino acids + fats
Technical: Rice noodles (rice flour) are low in lysine — the limiting amino acid in rice protein. Soy sauce (fermented soybeans) is rich in lysine and provides free glutamate for umami. Sesame oil contains methionine (complementary amino acid) plus sesamin and sesamol — unique lignans with antioxidant action. Together they form an amino acid-complete profile.
What does this mean for you? Stir-fry rice noodles with sesame oil and soy sauce — this is the foundation of countless Asian dishes. The three together provide complete proteins, healthy fats AND intense umami flavor. Add vegetables for a complete meal.
Muscle GainGeneral Wellness
Bean Sprouts (Mung) Rice Noodles Amylase enzymes from sprouts improve starch digestion
Technical: Bean sprouts (sprouted mung beans) contain active α-amylase and other hydrolytic enzymes activated during germination. These break starch chains (amylose and amylopectin) into maltose and glucose. This lowers the glycemic index of rice by 15-20% and slows the postprandial glycemic response.
What does this mean for you? Add bean sprouts to your rice dish (nasi goreng, fried rice). Sprout enzymes help break down rice starch, slowing the glycemic response. A classic Asian combination with nutritional backing.
DigestionBlood Sugar
Bean Sprouts (Mung) Sesame Oil Sesame oil improves vitamin absorption from bean sprouts
Technical: Bean sprouts (sprouted mung beans) contain 13μg vitamin K and 162μg folate per 100g. Sprouts also have elevated tocopherol (vitamin E family) levels. Sesame oil (42% oleic, 40% linoleic acid) forms micelles absorbing fat-soluble vitamins. Sesamin in sesame oil also inhibits PUFA oxidation.
What does this mean for you? Stir-fry bean sprouts with a splash of sesame oil — the classic Asian method. Sesame oil makes fat-soluble vitamins absorbable and adds a nutty flavor.
General WellnessEnergy
Bean Sprouts (Mung) 
Onion Sprout enzymes + quercetin for digestion and cell support
Technical: Bean sprout's active enzymes (amylase, protease) are activated during germination and support starch and protein digestion. Onion contains quercetin (20-40mg/100g) — a flavonoid intensively studied in science. Onion's fructo-oligosaccharides also feed Bifidobacterium. Together they optimize digestion and provide a broad spectrum of bioactive compounds.
What does this mean for you? Bean sprouts with onion in stir-fry or fried rice is a classic Asian combination. Sprout enzymes support digestion, onion's quercetin adds an extra bioactive dimension.
DigestionAnti-inflammatory
Onion Garlic More than 20 organosulfur compounds in one soffritto
Technical: Onion contains diallyl disulfide and quercetin (20-40mg/100g). Garlic contains allicin, ajoene and S-allylcysteine. Together they provide more than 20 different organosulfur compounds that modulate NF-κB. Allium crops are intensively studied in nutrition science for their unique sulfur chemistry.
What does this mean for you? Start every dish with sautéed onion and garlic — not just for flavor, but for the unique concentration of organosulfur compounds. Cut garlic 10 minutes before heating to allow allicin formation.
DigestionImmune System
Ingredients (10)
+8 more ingredientsInstructions
- 1 Soak the rice noodles in boiling water for 5 minutes according to package directions. Drain and set aside.
- 2 Heat the sesame oil in a wok or large skillet over high heat until the oil is hot.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 2 days in fridge
Tags & Diet
Allergens: Gluten, Sesame, Shellfish, Soy