Heart-Healthy Stir-Fried Noodles with Vegetables and Tofu
Get ready to savor a wholesome and flavorful meal with our Heart-Healthy Stir-Fried Noodles with Vegetables and Tofu! This vibrant dish combines tender whole-grain rice noodles, protein-packed golden tofu, and crisp, colorful vegetables like broccoli, red bell peppers, and snow peas—all stir-fried to perfection in a fragrant blend of garlic, ginger, and low-sodium soy sauce. A light drizzle of lime juice adds a zesty twist, while a sprinkle of sesame seeds provides a nutty finish. With just 15 minutes of prep time and a quick 20-minute cook time, this recipe is ideal for busy weeknight dinners or meal prepping. Packed with nutrients, fiber, and plant-based protein, this heart-healthy, vegetarian stir-fry is as nourishing as it is delicious—perfect for those looking to balance flavor and wellness in every bite. Serve it fresh, fragrant, and piping hot for a dish your whole family will love!
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Recipe Information
Ingredients
- 14 oz Firm tofu
- 3 tbsp Low-sodium soy sauce
- 8 oz Whole-grain rice noodles
- 1 tbsp Sesame oil (or avocado oil)
- 2 medium Garlic cloves
- 1 tbsp Fresh ginger
- 1 large Carrot
- 1 medium Red bell pepper
- 2 cups Broccoli florets
- 1 cup Snow peas
- 3 stalks Green onions
- 2 tbsp Lime juice
- 2 tbsp Low-sodium vegetable broth
- 2 tsp Sesame seeds
Instructions
Press the tofu: Remove the tofu from its packaging, drain, and press it with a tofu press or by wrapping it in a clean kitchen towel and placing a heavy object on top for 15 minutes. After pressing, cut the tofu into bite-sized cubes.
Cook the noodles according to the package instructions, then drain and set aside.
Prepare the vegetables: Mince the garlic and grate the ginger. Peel and julienne the carrot. Thinly slice the red bell pepper and green onions. Rinse and drain the broccoli florets and snow peas.
In a large non-stick skillet or wok, heat 1/2 tablespoon of sesame oil over medium heat. Add the tofu cubes and cook for 5-7 minutes, turning occasionally, until lightly golden on all sides. Remove the tofu and set aside.
Add the remaining 1/2 tablespoon of sesame oil to the skillet, then add the minced garlic and grated ginger. Sauté for 30 seconds until fragrant.
Add the carrot, bell pepper, broccoli, and snow peas to the skillet. Stir-fry for 5-7 minutes, stirring frequently, until the vegetables are tender but still crisp.
In a small bowl, whisk together the low-sodium soy sauce, lime juice, and vegetable broth.
Add the cooked noodles and tofu back to the skillet, then pour the soy sauce mixture over everything. Toss gently to combine, ensuring the noodles and tofu are coated in the sauce.
Cook for another 2 minutes to heat everything through.
Serve the stir-fried noodles in bowls, garnished with sliced green onions and a sprinkle of sesame seeds. Enjoy!
Nutrition Facts
Calories |
1489 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.2 g | 52% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1724 mg | 75% | |
| Total Carbohydrate | 225.1 g | 82% | |
| Dietary Fiber | 24.7 g | 88% | |
| Total Sugars | 18.6 g | ||
| Protein | 76.9 g | 154% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 845 mg | 65% | |
| Iron | 16.3 mg | 91% | |
| Potassium | 1564 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
