Heart-Healthy Stir-Fried Noodles with Vegetables and Tofu

Elevate your mealtime with these vibrant and nutritious Heart-Healthy Stir-Fried Noodles with Vegetables and Tofu, a perfect blend of wholesome ingredients and bold flavors! This quick and easy recipe features protein-packed firm tofu, crisp stir-fried vegetables like broccoli, bell pepper, and snow peas, and satisfying whole-grain rice noodles, all tossed in a zesty low-sodium soy sauce and lime dressing. Cooked in heart-smart sesame oil and finished with a sprinkle of sesame seeds, this dish is as delicious as it is nourishing. Ready in just 35 minutes and brimming with plant-based goodness, this one-pan meal is ideal for busy weeknights or a wholesome family dinner. Whether you're focused on heart health, vegan meals, or simply fresh, vibrant flavors, this recipe ticks every box while delighting your taste buds!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz Firm tofu
• 3 tbsp Low-sodium soy sauce
• 8 oz Whole-grain rice noodles
• 1 tbsp Sesame oil (or avocado oil)
• 2 medium Garlic cloves
• 1 tbsp Fresh ginger
• 1 large Carrot
• 1 medium Red bell pepper
• 2 cups Broccoli florets
• 1 cup Snow peas
• 3 stalks Green onions
• 2 tbsp Lime juice
• 2 tbsp Low-sodium vegetable broth
• 2 tsp Sesame seeds

Directions

Step 1

Press the tofu: Remove the tofu from its packaging, drain, and press it with a tofu press or by wrapping it in a clean kitchen towel and placing a heavy object on top for 15 minutes. After pressing, cut the tofu into bite-sized cubes.

Step 2

Cook the noodles according to the package instructions, then drain and set aside.

Step 3

Prepare the vegetables: Mince the garlic and grate the ginger. Peel and julienne the carrot. Thinly slice the red bell pepper and green onions. Rinse and drain the broccoli florets and snow peas.

Step 4

In a large non-stick skillet or wok, heat 1/2 tablespoon of sesame oil over medium heat. Add the tofu cubes and cook for 5-7 minutes, turning occasionally, until lightly golden on all sides. Remove the tofu and set aside.

Step 5

Add the remaining 1/2 tablespoon of sesame oil to the skillet, then add the minced garlic and grated ginger. Sauté for 30 seconds until fragrant.

Step 6

Add the carrot, bell pepper, broccoli, and snow peas to the skillet. Stir-fry for 5-7 minutes, stirring frequently, until the vegetables are tender but still crisp.

Step 7

In a small bowl, whisk together the low-sodium soy sauce, lime juice, and vegetable broth.

Step 8

Add the cooked noodles and tofu back to the skillet, then pour the soy sauce mixture over everything. Toss gently to combine, ensuring the noodles and tofu are coated in the sauce.

Step 9

Cook for another 2 minutes to heat everything through.

Step 10

Serve the stir-fried noodles in bowls, garnished with sliced green onions and a sprinkle of sesame seeds. Enjoy!

Nutrition Facts

Serving size	(1281.3g)

Amount per serving	% Daily Value*
Calories	1488.9

Total Fat 40.2g	0%
Saturated Fat 5.6g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 1724.1mg	0%
Total Carbohydrate 225.1g	0%
Dietary Fiber 24.7g	0%
Total Sugars 18.6g
Protein 76.9g	0%

Vitamin D 0IU	0%
Calcium 845.4mg	0%
Iron 16.3mg	0%
Potassium 1563.9mg	0%

*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.

Source of Calories

Fat: 23.0%

Protein: 19.6%

Carbs: 57.4%