High Protein Stir-Fried Noodles
Elevate your weeknight dinners with this quick and satisfying High Protein Stir-Fried Noodles recipe! Packed with plant-based power from crispy tofu and nutrient-rich edamame, this dish pairs perfectly with vibrant, stir-fried vegetables like broccoli, carrots, and bell peppers. Whole-grain or protein-enhanced noodles are tossed in a flavorful soy sauce-based stir-fry sauce, infused with aromatic garlic and ginger. Ready in just 35 minutes, this hearty and wholesome meal is ideal for busy schedules and delivers a protein boost to keep you energized. Garnish with green onions and sesame seeds for an extra layer of texture and flavor. Perfect for vegetarians and anyone looking for protein-rich recipes, this dish combines convenience, nutrition, and bold taste all in one wok!
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Recipe Information
Ingredients
- 200 grams extra-firm tofu
- 100 grams edamame (shelled)
- 200 grams whole-grain noodles or protein-enhanced noodles
- 3 tablespoons soy sauce (low-sodium)
- 2 tablespoons sesame oil
- 3 cloves garlic cloves, minced
- 1 teaspoon ginger, minced
- 1 medium carrot, julienned
- 1 medium red bell pepper, sliced
- 3 stalks green onions, sliced
- 150 grams broccoli florets
- 1 teaspoon cornstarch
- 2 tablespoons water
- 1 teaspoon sesame seeds (optional for garnish)
Instructions
Press the tofu to remove excess moisture. Wrap it in a clean kitchen towel and place a heavy object on top for 10 minutes.
While the tofu is pressing, cook the whole-grain or protein-enhanced noodles according to the package instructions. Drain and rinse with cold water to prevent sticking. Set aside.
In a small bowl, mix the soy sauce, cornstarch, and water to create the stir-fry sauce. Set aside.
Cut the pressed tofu into small cubes about 1-2 cm in size.
Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat. Add the tofu and cook for 5-7 minutes, turning occasionally, until golden and crispy on all sides. Remove the tofu from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of sesame oil. Add the minced garlic and ginger, and sauté for 30 seconds until fragrant.
Add the broccoli florets, julienned carrot, and sliced red bell pepper to the skillet. Stir-fry for 3-4 minutes until the vegetables are tender but still crisp.
Add the cooked noodles, edamame, and stir-fry sauce to the skillet. Toss everything together to coat the noodles and vegetables evenly with the sauce. Cook for 2-3 minutes, stirring constantly.
Return the crispy tofu to the skillet and gently mix it into the noodles and vegetables. Cook for another 1-2 minutes to heat through.
Serve hot, garnished with sliced green onions and sesame seeds if desired.
Nutrition Facts
Calories |
1095 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.4 g | 68% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 11.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1736 mg | 75% | |
| Total Carbohydrate | 105.5 g | 38% | |
| Dietary Fiber | 26.3 g | 94% | |
| Total Sugars | 15.2 g | ||
| Protein | 68.5 g | 137% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1003 mg | 77% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 1869 mg | 40% | |
*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.
