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track your foodStir-fried Noodles With Vegetables And Tofu Recipe
Stir-fried noodles with vegetables and tofu is a vibrant, nutritious, and incredibly flavorful dish that brings together the best of Asian cuisine with a healthy twist. Perfect for a hearty lunch or dinner, this recipe celebrates the simplicity and versatility of stir-fry cooking while incorporating a rich diversity of ingredients such as rice noodles, tofu, and a colorful array of vegetables. Not only is it packed with plant-based protein and essential nutrients, but it also offers a delightful texture and taste contrast, making it an ideal choice for those who enjoy exploring different flavors. With a total calorie range of approximately 400-600 kcal and a balanced macro profile, this dish caters to both health-conscious individuals and food lovers alike.
🌎 Asian: Main Dish
- 🔥 Calories 500kcal
- 🍗 Protein 20g
- 🍚 Carbs 65g
- 🧈 Fat 15g
🥗 Ingredients:
- rice noodles (150g)
- tofu (75g)
- soy sauce (15g)
- mixed vegetables (bell peppers, green beans, carrots, baby corn) (150g)
- mushrooms (40g)
- vegetable oil (10g)
- garlic (10g)
- ginger (7g)
- optional seasonings (salt, pepper, sugar, sesame oil, chili flakes) (5g)
🍳 How to cook (4 servings):
Preparation of Ingredients
Begin by preparing all your ingredients: soak the rice noodles in warm water until soft; press and cut the tofu into small cubes; wash and slice all the vegetables (bell peppers, green beans, carrots, baby corn) and mushrooms; finely chop the garlic and ginger.
Cooking the Noodles
In a large pot, boil the rice noodles according to the package instructions until just tender. Drain the noodles and set aside. Be careful not to overcook, as they will be stir-fried later on.
Stir-frying the Ingredients
Heat the vegetable oil in a large pan or wok over medium-high heat. Add the garlic and ginger and stir-fry for about 1 minute, or until fragrant. Increase the heat to high, add the tofu cubes, and stir-fry until they are golden brown on all sides. Next, add the mixed vegetables and mushrooms, and continue to stir-fry for 5-7 minutes, until the vegetables are crisp-tender. Then, add the cooked noodles, soy sauce, and any optional seasonings to the pan. Toss everything together for another 2-3 minutes, ensuring the noodles, tofu, and vegetables are well coated in the sauce and evenly heated through.
Serving
Serve the stir-fried noodles with vegetables and tofu hot, garnished with a sprinkle of sesame seeds or fresh herbs if desired. Enjoy a wholesome and flavorsome meal that is both nourishing and satisfying.
⭐️ Nutrition facts:
This dish is a fantastic source of plant-based protein from tofu and a variety of vitamins and minerals from the colorful mixed vegetables. It's also rich in dietary fiber, thanks to the inclusion of rice noodles and mushrooms, and provides a balanced combination of carbohydrates, proteins, and healthy fats. The light use of vegetable oil keeps the overall fat content in check, making this a heart-friendly option.
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🔥 450kcal • 🍚 40g • 🍗 23g • 🧈 22g
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