Stir-Fried Noodles with Fresh and Baked Tofu

Dairy Free
Health score
41%
Stir-Fried Noodles with Fresh and Baked Tofu
45 min.
4
519kcal

Suggestions


Are you ready to embark on a culinary adventure that’s both delicious and nourishing? This Stir-Fried Noodles with Fresh and Baked Tofu recipe is not just any meal; it's a vibrant, colorful plate that brings together an array of fresh vegetables, hearty tofu, and a savory sauce that packs a flavor punch. Perfect for lunch or dinner, it caters to everyone, including those following a dairy-free lifestyle.

With a harmonious blend of textures from crunchy broccoli, crisp snow peas, and tender noodles, every bite offers a delightful experience. The addition of both fresh and baked tofu provides a protein-rich component that makes this dish satisfying and fulfilling. Spiced with ginger and garlic, and enhanced by the aromatic flavors of hoisin and tamari, this stir-fry is sure to become a favorite in your household.

Quick and easy to whip up in just 45 minutes, it serves 4 and is ideal for busy weeknights or leisurely weekends. This dish is not only a feast for the palate but also a feast for the eyes, as the vibrant colors of the vegetables create an irresistible presentation. So gather your ingredients and get ready to impress your family and friends with this exquisite stir-fry that celebrates both the art of cooking and the joy of fresh ingredients.

Ingredients

  • large broccoli peeled sliced cut into florets, the stem and
  •  carrots peeled thinly sliced
  • 0.3 cup cilantro plus long coarsely chopped for garnish
  • tablespoon garlic chopped
  • tablespoon ginger chopped
  •  jalapeño chile diced seeded
  •  onion thinly sliced
  • tablespoons oyster sauce 
  • 2.5 tablespoons roasted peanut oil 
  • tablespoon rice wine 
  • servings salt 
  • bunch scallions firm cut into 1-inch lengths
  •  mushroom caps thinly sliced
  • ounces snow peas trimmed
  • tablespoons soya sauce 
  • 0.3 cup veggie broth 
  • teaspoons sugar 
  • tablespoons tamari sauce 
  •  carton tofu firm drained cut into large cubes
  • chunks baked tofu thinly sliced
  • ounce wide-cut egg noodles chinese
  •  bell pepper red yellow halved cut into narrow strips, then

Equipment

  • frying pan
  • pot
  • sieve
  • wok

Directions

  1. Mix the sauce ingredients together and set aside.
  2. Bring a pot of water to boil for the noodles and tofu. Reduce it to a simmer, add the cubed tofu and simmer gently for 4 minutes. Lift out the tofu with a strainer and set aside. Return the water to a boil, add the noodles and cook until tender-firm, following the package directions.
  3. Drain and rinse under cold water. Toss with 1 tablespoon of the oil and set aside.
  4. Set a wok or skillet over high heat.
  5. Add the remaining oil, swirl it around. When hot, add the ginger, garlic, chile, and baked tofu. Stir-fry around. When hot, add the ginger, garlic, chile, and baked tofu. Stir-fry for 1 minute, then add onion, mushrooms, broccoli, bell pepper, and carrots. Season with a few pinches of salt and stir-fry, rapidly tossing the vegetables in their pan, for 3 minutes.
  6. Now add the snow peas, scallions, and boiled tofu. Stir-fry for 1 minute more, then add the noodles and the sauce. Reduce the heat, toss so that everything is evenly mingled, then cover and cook until the noodles are heated through, a matter of just a few minutes. Turn onto a large platter and garnish with sprigs of cilantro.
  7. Taste
  8. Book, using the USDA Nutrition Database
  9. From From This Can't Be Tofu! by Deborah Madison Copyright (c) 2000 by Deborah Madison Published by Broadway Books.Deborah Madison's Vegetarian Cooking for Everyone and The Savory Way, each earned the IACP's Julia Child Cookbook of the Year award. Vegetarian Cooking for Everyone also received a James Beard Award, as did Local Flavors, her most recent book. She is also the author of the James Beard Award nominee This Can't Be Tofu! and The Greens Cookbook, which is now a classic. She lives in Galisteo, New Mexico.

Nutrition Facts

Calories519kcal
Protein19.31%
Fat28.1%
Carbs52.59%

Properties

Glycemic Index
113.23
Glycemic Load
22.86
Inflammation Score
-10
Nutrition Score
36.586087050645%

Flavonoids

Luteolin
1.61mg
Isorhamnetin
1.38mg
Kaempferol
12.26mg
Myricetin
0.21mg
Quercetin
12.29mg

Nutrients percent of daily need

Calories:518.87kcal
25.94%
Fat:16.64g
25.6%
Saturated Fat:2.88g
17.99%
Carbohydrates:70.06g
23.35%
Net Carbohydrates:60.04g
21.83%
Sugar:10.84g
12.04%
Cholesterol:47.63mg
15.88%
Sodium:1662.56mg
72.29%
Alcohol:0.6g
100%
Alcohol %:0.15%
100%
Protein:25.73g
51.47%
Vitamin C:217.29mg
263.39%
Vitamin K:182.81µg
174.11%
Vitamin A:6610.86IU
132.22%
Selenium:51.29µg
73.27%
Manganese:1.19mg
59.38%
Fiber:10.01g
40.06%
Folate:156.52µg
39.13%
Vitamin B6:0.71mg
35.3%
Phosphorus:335.16mg
33.52%
Potassium:1032.22mg
29.49%
Iron:4.96mg
27.58%
Calcium:265.93mg
26.59%
Magnesium:97.14mg
24.29%
Vitamin B3:4.77mg
23.83%
Vitamin B2:0.39mg
22.7%
Vitamin B5:2.19mg
21.89%
Vitamin E:3.28mg
21.84%
Vitamin B1:0.31mg
20.86%
Copper:0.42mg
20.86%
Zinc:2.33mg
15.54%
Vitamin B12:0.22µg
3.66%
Vitamin D:0.25µg
1.69%
Source:Epicurious