Noodles with Stir-Fried Tofu and Broccoli

Vegetarian
Dairy Free
Very Healthy
Health score
100%
Noodles with Stir-Fried Tofu and Broccoli
45 min.
4
492kcal

Suggestions


Welcome to a delightful culinary experience with our Noodles with Stir-Fried Tofu and Broccoli! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a perfect health score of 100. Whether you're a seasoned vegetarian or simply looking to incorporate more plant-based meals into your diet, this recipe is sure to impress.

Imagine tender, golden tofu paired with crisp broccoli, all enveloped in a luscious stir-fry sauce that brings the flavors to life. The combination of udon, soba, or Chinese wheat noodles adds a satisfying texture, making this dish a fulfilling main course or a delightful side. With just 492 calories per serving, you can indulge without the guilt!

Ready in just 45 minutes, this recipe is perfect for busy weeknights or leisurely weekend lunches. The simplicity of the ingredients, along with the ease of preparation, makes it accessible for cooks of all skill levels. Plus, it's dairy-free and packed with wholesome goodness, ensuring that you and your loved ones can enjoy a meal that is both delicious and nourishing.

Join us in the kitchen and discover how easy it is to create a meal that is not only healthy but also bursting with flavor. Your taste buds will thank you!

Ingredients

  • large broccoli crowns cut into bite-size pieces
  • 0.3 cup stir-fry sauce or to taste
  • tablespoon vegetable oil; peanut oil preferred 
  • pound spicy tofu firm
  • ounces udon chinese

Equipment

  • frying pan
  • paper towels
  • wok

Directions

  1. Cut the tofu into 1/2-inch-thick slices. Blot well between several layers of paper towel or clean tea-towels, then cut into 1/2-inch dice.
  2. Cook the noodles according to package directions and drain.
  3. Meanwhile, heat the oil in a stir-fry pan, wok, or extra-large skillet.
  4. Add the tofu and stir-fry over medium-high heat until golden on most sides; transfer to a plate.
  5. Combine the broccoli and about 1/4 cup of water in the stir-fry pan. Cover and steam until the broccoli is tender-crisp.
  6. Add the tofu and cooked noodles to the pan along with the stir-fry sauce. Toss gently and thoroughly. Continue to cook just until everything is heated through, and serve.
  7. Menu
  8. Noodles with Stir-Fried Tofu and Broccoli (this page)
  9. Maple-Roasted Carrots (page 20
  10. Broiled Japanese Eggplant (page 21
  11. Corn Slaw (page 3
  12. nutrition information
  13. Calories: 393
  14. Total Fat: 13g
  15. Protein: 16g
  16. Carbohydrate: 52g
  17. Cholesterol: 0mg
  18. Sodium: 375mg
  19. Taste
  20. Book, using the USDA Nutrition Database
  21. From Vegetarian 5-Ingredient Gourmet by Nava Atlas Copyright (c) 2001 by Nava Atlas Published by Broadway Books.Nava Atlas is the author of nine cookbooks, including The Vegetarian Family Cookbook, The Vegetarian 5-Ingredient Gourmet, and Vegetarian Soups for All Seasons. She lives in the Hudson Valley region of New York with her husband and two teenage sons (all vegans).

Nutrition Facts

Calories492kcal
Protein21.46%
Fat23.51%
Carbs55.03%

Properties

Glycemic Index
22.25
Glycemic Load
21.2
Inflammation Score
-10
Nutrition Score
32.375217313352%

Flavonoids

Luteolin
2.43mg
Kaempferol
23.83mg
Myricetin
0.18mg
Quercetin
9.91mg

Nutrients percent of daily need

Calories:492.1kcal
24.6%
Fat:13.25g
20.39%
Saturated Fat:1.66g
10.39%
Carbohydrates:69.77g
23.26%
Net Carbohydrates:59.14g
21.51%
Sugar:10.5g
11.67%
Cholesterol:0mg
0%
Sodium:386.6mg
16.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.22g
54.44%
Vitamin C:271.17mg
328.69%
Vitamin K:310.16µg
295.39%
Selenium:43.43µg
62.05%
Manganese:1.16mg
57.92%
Folate:201.73µg
50.43%
Fiber:10.63g
42.5%
Vitamin A:1893.92IU
37.88%
Potassium:1087.08mg
31.06%
Phosphorus:307.8mg
30.78%
Vitamin B6:0.61mg
30.63%
Calcium:296.53mg
29.65%
Iron:4.32mg
23.99%
Magnesium:93.89mg
23.47%
Vitamin B2:0.39mg
22.92%
Vitamin E:2.98mg
19.89%
Vitamin B5:1.99mg
19.86%
Vitamin B1:0.27mg
17.79%
Copper:0.31mg
15.64%
Vitamin B3:2.91mg
14.53%
Zinc:2.05mg
13.64%
Source:Epicurious