Heart-Healthy Easy Stir Fry Noodles
Packed with vibrant veggies and wholesome flavor, these Heart-Healthy Easy Stir Fry Noodles are the perfect solution for a quick, nutritious dinner. Made with fiber-rich whole wheat spaghetti, protein-packed tofu, and a colorful medley of red bell peppers, broccoli, and carrots, this recipe offers a satisfying yet guilt-free meal. A light, savory sauce of low-sodium soy sauce, rice vinegar, and sesame oil ties everything together, ensuring every bite is brimming with umami goodness without unnecessary sodium. Ideal for busy weeknights, this easy stir-fry comes together in just 30 minutes and is topped with fragrant cilantro, crunchy green onions, and sesame seeds for an irresistible finish. This vegan-friendly, heart-healthy dish is not only delicious but also a great way to fuel your body with nutrient-dense ingredients.
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Ingredients
- 8 ounces Whole wheat spaghetti
- 2 tablespoons Olive oil
- 2 pieces Garlic cloves, minced
- 1 tablespoon Ginger, grated
- 1 medium Red bell pepper, sliced
- 2 cups Broccoli florets
- 1 medium Carrot, julienned
- 1.5 tablespoons Low-sodium soy sauce
- 1 tablespoon Rice vinegar
- 1 teaspoon Sesame oil
- 12 ounces Tofu, firm, cubed
- 3 pieces Green onions, chopped
- 1 teaspoon Sesame seeds
- 1 tablespoon Cilantro, chopped
Directions
Step 1
Cook the whole wheat spaghetti according to the package instructions. Drain and set aside.
Step 2
Heat 1 tablespoon of olive oil in a large non-stick pan over medium heat. Add the cubed tofu and cook until it is golden on all sides, about 5-7 minutes. Remove tofu from the pan and set aside.
Step 3
In the same pan, add the remaining 1 tablespoon of olive oil. Sauté the minced garlic and grated ginger for about 1 minute until aromatic.
Step 4
Add the red bell pepper, broccoli florets, and julienned carrot to the pan. Stir fry for 5-6 minutes until the vegetables are vibrant and just tender.
Step 5
In a small bowl, mix together the low-sodium soy sauce, rice vinegar, and sesame oil.
Step 6
Return the tofu to the pan and pour the sauce over the vegetables and tofu. Stir to coat evenly.
Step 7
Add the cooked spaghetti to the pan and toss everything together until well combined and heated through.
Step 8
Remove from heat and garnish with chopped green onions, sesame seeds, and cilantro.
Step 9
Serve hot and enjoy this heart-healthy dish.
Nutrition Facts
| Serving size | (1068.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1313.5 |
| Total Fat 72.8g | 0% |
| Saturated Fat 10.6g | 0% |
| Polyunsaturated Fat 9.2g | |
| Cholesterol 0mg | 0% |
| Sodium 918.4mg | 0% |
| Total Carbohydrate 103.2g | 0% |
| Dietary Fiber 28.4g | 0% |
| Total Sugars 15.3g | |
| Protein 78.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 2517.4mg | 0% |
| Iron 16.3mg | 0% |
| Potassium 1783.1mg | 0% |
Source of Calories