Low Sodium Stir-Fried Noodles with Vegetables and Tofu
Savor every bite of this flavorful and healthy Low Sodium Stir-Fried Noodles with Vegetables and Tofu, a perfect combination of vibrant colors, nutrient-packed veggies, and satisfying protein. This easy-to-make recipe features golden, crispy tofu paired with tender-crisp broccoli, carrots, snap peas, and red bell peppers tossed in a savory homemade low sodium sauce made with soy sauce, rice vinegar, and a touch of toasted sesame oil for a hint of nuttiness. Ready in just 35 minutes, this dish is ideal for a quick, wholesome weeknight dinner, offering all the crave-worthy flavors of classic stir-fry while keeping sodium levels in check. Garnished with fresh green onions and sesame seeds, it’s a versatile, customizable meal that can be served with noodles of your choice, ensuring a deliciously balanced and health-conscious option for the whole family. Perfect for healthy eating, plant-based diets, or anyone looking for a lighter, heart-friendly twist on traditional takeout!
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Recipe Information
Ingredients
- 14 oz Extra-firm tofu
- 3 tbsp Low sodium soy sauce
- 2 tbsp Rice vinegar
- 1 tbsp Toasted sesame oil
- 1 tsp Maple syrup
- 1 tsp Cornstarch
- 2 tbsp Neutral cooking oil (e.g., avocado oil)
- 3 cloves Garlic cloves, minced
- 1 tsp Fresh ginger, grated
- 2 cups Fresh broccoli florets
- 1 cup Carrots, julienned
- 1 large Red bell pepper, thinly sliced
- 1 cup Snap peas
- 12 oz Cooked noodles (e.g., rice noodles or whole wheat spaghetti)
- 2 stalks Green onions, sliced
- 1 tbsp Sesame seeds
Instructions
Press the tofu: Drain the tofu and press it between two plates or use a tofu press to remove excess moisture. Let it press for 10-15 minutes, then cut it into 1-inch cubes.
Prepare the sauce: In a small bowl, whisk together the low sodium soy sauce, rice vinegar, sesame oil, maple syrup, and cornstarch. Set aside.
Cook the tofu: Heat 1 tablespoon of neutral cooking oil in a large non-stick skillet or wok over medium-high heat. Add the tofu cubes and cook for 8-10 minutes, turning occasionally, until golden and crispy on all sides. Remove from the skillet and set aside.
Cook the vegetables: In the same skillet or wok, heat the remaining 1 tablespoon of neutral cooking oil over medium heat. Add the minced garlic and grated ginger, cooking until fragrant, about 1 minute. Add the broccoli, carrots, red bell pepper, and snap peas. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
Add the noodles and sauce: Reduce the heat to medium-low. Add the cooked noodles to the skillet, followed by the tofu. Pour the prepared sauce over the mixture, tossing everything together gently to coat. Cook for 2-3 minutes until warmed through and the sauce thickens slightly.
Garnish and serve: Remove from heat and sprinkle the stir-fry with sliced green onions and sesame seeds. Serve immediately and enjoy!
Nutrition Facts
Calories |
1872 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 83.7 g | 107% | |
| Saturated Fat | 12.3 g | 62% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2028 mg | 88% | |
| Total Carbohydrate | 189.7 g | 69% | |
| Dietary Fiber | 35.8 g | 128% | |
| Total Sugars | 36.1 g | ||
| Protein | 98.5 g | 197% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3056 mg | 235% | |
| Iron | 22.4 mg | 124% | |
| Potassium | 3017 mg | 64% | |
*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.
