High Protein Stir-Fried Noodles with Vegetables and Tofu
Elevate your weeknight dinners with this high-protein stir-fried noodles recipe featuring crispy tofu, colorful vegetables, and a savory homemade sauce. Perfect for both vegetarians and anyone seeking a balanced, protein-packed meal, this dish combines tender rice noodles with nutrient-rich broccoli, carrots, snap peas, and bell peppers for an exciting blend of taste and texture. The golden tofu, coated in cornstarch and pan-fried to perfection, adds a satisfying crunch that complements the bold flavors of soy sauce, hoisin, ginger, and garlic. Ready in under 40 minutes, this quick and easy stir-fry is adaptable for gluten-free diets and can be customized with a touch of heat from optional sriracha. Garnish with scallions and sesame seeds for a restaurant-worthy finish, and enjoy a wholesome, vibrant meal that pairs perfectly with your healthy lifestyle.
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Recipe Information
Ingredients
- 14 oz firm tofu
- 2 tbsp cornstarch
- 3 tbsp vegetable oil
- 3 cloves garlic, minced
- 1 tbsp ginger, grated
- 3 tbsp soy sauce (low sodium)
- 1 tsp sriracha (optional)
- 2 tbsp hoisin sauce
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 1 tsp brown sugar
- 8 oz rice noodles (or gluten-free noodles if needed)
- 2 cups broccoli florets
- 1 large carrot, julienned
- 1 medium red bell pepper, thinly sliced
- 1 cup snap peas
- 3 stalks scallions, sliced
- 1 tsp sesame seeds (optional for garnish)
Instructions
Press the tofu to remove excess water by wrapping it in a clean kitchen towel and placing a heavy object on top for 10-15 minutes. Then cut it into 1-inch cubes.
Toss the tofu in cornstarch until evenly coated and set aside.
In a large skillet or wok, heat 2 tablespoons of vegetable oil over medium-high heat. Add the tofu cubes and cook for 8-10 minutes, turning occasionally, until golden and crispy on all sides. Remove tofu from the pan and set aside.
Cook the rice noodles according to package instructions. Drain and rinse with cold water to prevent sticking. Set aside.
In a small bowl, whisk together soy sauce, sriracha (if using), hoisin sauce, sesame oil, rice vinegar, and brown sugar to make the stir-fry sauce.
Heat the remaining 1 tablespoon of vegetable oil in the skillet over medium-high heat. Add minced garlic and grated ginger and sauté for 1 minute until fragrant.
Add broccoli, carrots, red bell pepper, and snap peas. Stir-fry the vegetables for 5-7 minutes until they are tender but still crisp.
Reduce heat to medium. Return the tofu to the skillet and add the cooked noodles. Pour the stir-fry sauce over everything and toss until evenly coated and heated through, about 2-3 minutes.
Remove from heat and garnish with sliced scallions and optional sesame seeds. Serve immediately and enjoy!
Nutrition Facts
Calories |
1635 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.4 g | 98% | |
| Saturated Fat | 10.6 g | 53% | |
| Polyunsaturated Fat | 31.6 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 2330 mg | 101% | |
| Total Carbohydrate | 188.0 g | 68% | |
| Dietary Fiber | 23.2 g | 83% | |
| Total Sugars | 36.4 g | ||
| Protein | 64.2 g | 128% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 901 mg | 69% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 1656 mg | 35% | |
*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.
