High Protein Vegetable Lo Mein
Elevate your weeknight dinner game with this High Protein Vegetable Lo Mein, a vibrant and health-conscious twist on a classic takeout favorite! Packed with protein from golden pan-fried tofu and fortified lo mein noodles, this dish brims with fresh vegetables like carrots, broccoli, spinach, and snow peas, creating a nutrient-rich and colorful feast. A savory blend of low-sodium soy sauce, dark soy, hoisin, and sesame oil ensures maximum flavor without excess sodium, while a silky homemade sauce ties everything together beautifully. Ready in just 35 minutes, this quick and satisfying stir-fry is perfect for busy nights and can be easily customized with your favorite veggies. Garnish with green onions and sesame seeds for the perfect finishing touch, and savor a restaurant-quality meal from the comfort of your home!
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Recipe Information
Ingredients
- 8 ounces Lo mein noodles (whole wheat or protein-enriched)
- 14 ounces Firm tofu
- 3 tablespoons Soy sauce (low sodium)
- 1 tablespoon Dark soy sauce
- 2 teaspoons Sesame oil
- 2 tablespoons Hoisin sauce
- 1 tablespoon Cornstarch
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, minced
- 1 medium Carrot, julienned
- 1 medium Red bell pepper, thinly sliced
- 2 cups Broccoli florets
- 2 cups Baby spinach
- 1 cup Snow peas
- 2 stalks Green onions, sliced
- 2 tablespoons Neutral oil (e.g., avocado or canola)
- 1 cup Water or vegetable broth
- 0.25 teaspoon Black pepper
- 1 tablespoon Sesame seeds (optional, for garnish)
Instructions
Press the tofu to remove excess moisture. Cut into 1-inch cubes and toss with 1 tablespoon of soy sauce and 1 tablespoon of cornstarch. Set aside.
Cook the lo mein noodles according to package instructions. Drain, rinse with cold water, and toss with 1 teaspoon of sesame oil to prevent sticking.
In a large skillet or wok, heat 2 tablespoons of neutral oil over medium-high heat. Add the tofu cubes and pan-fry until golden brown on all sides, about 6-8 minutes. Remove and set aside.
In the same skillet, add garlic and ginger. Stir-fry for 30 seconds until fragrant. Add carrots, red bell pepper, broccoli, and snow peas. Stir-fry for 5-6 minutes, adding a splash of water if needed to prevent sticking.
In a small bowl, mix 2 tablespoons soy sauce, 1 tablespoon dark soy sauce, 2 tablespoons hoisin sauce, 1 tablespoon cornstarch, and 1 cup of water or vegetable broth to create a sauce.
Return the tofu to the skillet along with the spinach and cooked noodles. Pour the sauce over, tossing everything to coat evenly. Cook for an additional 2-3 minutes until heated through and the sauce thickens.
Top with green onions, sesame seeds (if using), and a dash of black pepper. Serve immediately and enjoy!
Nutrition Facts
Calories |
1548 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86.1 g | 110% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 12.2 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 4719 mg | 205% | |
| Total Carbohydrate | 144.8 g | 53% | |
| Dietary Fiber | 29.9 g | 107% | |
| Total Sugars | 33.8 g | ||
| Protein | 80.6 g | 161% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1020 mg | 78% | |
| Iron | 20.1 mg | 112% | |
| Potassium | 2247 mg | 48% | |
*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.
