High Protein Stir-Fried Vegetables with Noodles
Elevate your weeknight dinner game with this High Protein Stir-Fried Vegetables with Noodles recipe—a nourishing, flavorful dish that delivers on both taste and nutrition! Packed with crispy pan-fried tofu or tempeh, vibrant stir-fried vegetables like broccoli, snap peas, and bell peppers, and tender whole-grain noodles, this recipe is a plant-based powerhouse of protein and fiber. The savory sauce combines soy sauce, hoisin, rice vinegar, and a touch of maple syrup for the perfect balance of umami and subtle sweetness, with an optional kick of sriracha for spice lovers. Ready in just 30 minutes, this quick and easy stir-fry is ideal for busy nights, offering a wholesome, satisfying meal. Garnished with scallions and sesame seeds, it’s a feast for your taste buds and a treat for your health. Perfect for vegetarians, vegans, and anyone craving a protein-packed noodle stir-fry!
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Recipe Information
Ingredients
- 1 block (approx. 14 oz) extra-firm tofu (or use tempeh as an alternative)
- 2 tablespoons cornstarch
- 2 tablespoons sesame oil (divided)
- 3 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2 cups broccoli florets
- 1 large carrot, julienned
- 1 medium red bell pepper, thinly sliced
- 1 cup snap peas
- 8 ounces cooked whole-grain noodles (e.g., soba, rice noodles, or whole wheat spaghetti)
- 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)
- 2 tablespoons hoisin sauce
- 1 tablespoon rice vinegar
- 1 teaspoon maple syrup
- 1 teaspoon sriracha (optional, for heat)
- 3 stalks scallions, chopped
- 1 tablespoon sesame seeds (for garnish)
Instructions
Drain and press the tofu to remove excess moisture. Cut into 1-inch cubes.
Toss the tofu cubes in cornstarch until evenly coated.
Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat. Add the tofu and pan-fry until golden and crispy on all sides, about 5-7 minutes. Remove from the pan and set aside.
In the same skillet, add the remaining 1 tablespoon of sesame oil. Stir-fry the minced garlic and ginger for 30 seconds until fragrant.
Add the broccoli florets, julienned carrot, sliced red bell pepper, and snap peas to the skillet. Stir-fry for 5-6 minutes until the vegetables are tender-crisp.
Meanwhile, cook the noodles according to the package instructions. Drain and set aside.
In a small bowl, whisk together the soy sauce, hoisin sauce, rice vinegar, maple syrup, and optional sriracha.
Return the crispy tofu to the skillet, along with the cooked noodles. Pour the sauce over everything and toss well to coat all ingredients evenly.
Cook for another 2-3 minutes until the sauce is heated through and the flavors are combined.
Serve the stir-fried vegetables and noodles hot, garnished with chopped scallions and sesame seeds.
Nutrition Facts
Calories |
1589 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.0 g | 87% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 2289 mg | 100% | |
| Total Carbohydrate | 167.6 g | 61% | |
| Dietary Fiber | 33.0 g | 118% | |
| Total Sugars | 37.1 g | ||
| Protein | 93.3 g | 187% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3123 mg | 240% | |
| Iron | 21.9 mg | 122% | |
| Potassium | 2036 mg | 43% | |
*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.
