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Tofu Noodle Stir-Fry with Spring Vegetables
A colorful, flavorful, veggie and noodle stir-fry perfect for spring and beyond! Gluten-free, plant-based, and protein-packed. Versatile and just 10 ingredients required!
Prep Time
25 mins
Cook Time
25 mins
Total Time
50 mins
Servings: 4 (Servings)
Calories: 450 kcal
Course:
Main Course
Cuisine:
Chinese , Vegan
Ingredients
TOFU
- 1 (14-oz) block extra firm tofu, cut into 3/4-inch cubes
- 4 Tbsp tamari
- 1 Tbsp toasted sesame oil
- 1/2 tsp red pepper flakes
STIR FRY
- 3/4 cup tahini stir-fry sauce or peanut sauce (DIY or store-bought)
- 4 ounces vermicelli (thin) rice noodles (we like Thai Kitchen)
- 2 Tbsp toasted sesame oil
- 4 stalks green onion, thinly sliced
- 2 cloves garlic, minced
- 8 cups chopped vegetables* (cut into bite-sized pieces — see photo // we used 2 cups broccoli, 2 cups carrot ribbons, 2 cups baby bok choy, 1 cup red cabbage, and 1 cup snap peas // can also use a store-bought stir fry vegetable mix)
FOR SERVING optional
- Freshly chopped cilantro
- sliced green onion
- sesame seeds
- Lime wedges
- Sriracha (or other hot sauce)
Instructions
- TOFU: In a small mixing bowl, gently mix together the cubed tofu, tamari, sesame oil, and red pepper flakes. We like to cover with a lid and gently shake/toss to coat tofu with sauce. Set aside to briefly marinate.
- SAUCE: If using homemade tahini stir-fry sauce or peanut sauce, prepare at this time. Otherwise, skip to the next step.
- NOODLES: Place the noodles in a large bowl or pot and cover with just boiling water. Stir and let soak according to the package instructions (or for slightly less time). They should be tender but not mushy as they will continue cooking in the stir-fry. We found 2 minutes to be perfect. Drain, drizzle with a little bit of sesame oil to prevent sticking, and set aside.
- STIR-FRY: Heat a large wok or non-stick skillet over medium heat. Once hot, add the tofu along with the excess marinade. Sauté for about 8-12 minutes, flipping until each side is browned and the liquid is absorbed. Remove from the pan and set aside.
- With the pan/wok still over medium heat, add the sesame oil, green onions, and minced garlic. Sauté for ~1-2 minutes or until tender and fragrant. Add in the broccoli (or other sturdy vegetables such as onion, cauliflower, or green beans) and sauté until bright green and slightly tender but still crunchy (~3-5 minutes). Mix in the rest of the vegetables (carrot ribbons, baby bok choy, cabbage, and snap peas), and cook for 3-5 more minutes or until tender.
- Add the cooked noodles, tahini stir-fry sauce or peanut sauce, and cooked tofu into the pan. Sauté for a couple minutes, tossing constantly (tongs can be helpful) until the noodles and tofu are heated through and the sauce and vegetables are evenly dispersed.
- FOR SERVING: Optionally, garnish with fresh cilantro, green onion, sesame seeds, lime wedges, and sriracha (or other hot sauce).
- Best when fresh. Leftovers will keep covered in a sealed container up to 3-4 days. Reheat in a skillet until warmed. Not freezer friendly.
Cup of Yum
Notes
- *Other vegetable ideas: thinly sliced onion, chopped cauliflower, chopped green beans, sliced bell peppers, sliced green cabbage, chopped snow peas, thinly sliced radishes, chopped asparagus.*Nutrition information is a rough estimate calculated with tahini stir-fry sauce and without optional ingredients.
Nutrition Information
Serving
1serving
Calories
450
(23%)
Carbohydrates
32.2g
(11%)
Protein
22.7g
(45%)
Fat
29.1g
(45%)
Saturated Fat
4.5g
(23%)
Polyunsaturated Fat
8.1g
Monounsaturated Fat
6.7g
Trans Fat
0g
Cholesterol
0mg
(0%)
Sodium
1595mg
(66%)
Potassium
693mg
(20%)
Fiber
6.8g
(27%)
Sugar
11.6g
(23%)
Vitamin A
4030IU
(81%)
Vitamin C
80.5mg
(89%)
Calcium
455mg
(46%)
Iron
6.3mg
(35%)
Nutrition Facts
Serving: 4(Servings)
Amount Per Serving
Calories 450
% Daily Value*
| Serving | 1serving | |
| Calories | 450 | 23% |
| Carbohydrates | 32.2g | 11% |
| Protein | 22.7g | 45% |
| Fat | 29.1g | 45% |
| Saturated Fat | 4.5g | 23% |
| Polyunsaturated Fat | 8.1g | 48% |
| Monounsaturated Fat | 6.7g | 34% |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 1595mg | 66% |
| Potassium | 693mg | 15% |
| Fiber | 6.8g | 27% |
| Sugar | 11.6g | 23% |
| Vitamin A | 4030IU | 81% |
| Vitamin C | 80.5mg | 89% |
| Calcium | 455mg | 46% |
| Iron | 6.3mg | 35% |
* Percent Daily Values are based on a 2,000 calorie diet.