High Protein Stir-Fried Noodles with Vegetables and Tofu

Elevate your weeknight dinners with this High Protein Stir-Fried Noodles with Vegetables and Tofu recipe—an easy, flavorful, and nutritious meal that’s perfect for plant-based enthusiasts and busy cooks alike. Packed with golden, crispy tofu and a vibrant mix of fresh broccoli, snap peas, bell peppers, and carrots, this dish offers a delightful crunch and a medley of colors in every bite. The savory homemade stir-fry sauce, made with low-sodium soy sauce, hoisin, and a hint of sesame oil, adds a rich umami punch while keeping it wholesome. Using rice noodles (or gluten-free noodles if needed) ensures a perfect base for soaking up all the flavors. Ready in just 35 minutes and loaded with protein, fiber, and essential nutrients, this quick stir-fry is a satisfying option for lunch or dinner. Garnish with scallions and sesame seeds for the perfect finishing touch!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz firm tofu
• 2 tbsp cornstarch
• 3 tbsp vegetable oil
• 3 cloves garlic, minced
• 1 tbsp ginger, grated
• 3 tbsp soy sauce (low sodium)
• 1 tsp sriracha (optional)
• 2 tbsp hoisin sauce
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp brown sugar
• 8 oz rice noodles (or gluten-free noodles if needed)
• 2 cups broccoli florets
• 1 large carrot, julienned
• 1 medium red bell pepper, thinly sliced
• 1 cup snap peas
• 3 stalks scallions, sliced
• 1 tsp sesame seeds (optional for garnish)

Directions

Step 1

Press the tofu to remove excess water by wrapping it in a clean kitchen towel and placing a heavy object on top for 10-15 minutes. Then cut it into 1-inch cubes.

Step 2

Toss the tofu in cornstarch until evenly coated and set aside.

Step 3

In a large skillet or wok, heat 2 tablespoons of vegetable oil over medium-high heat. Add the tofu cubes and cook for 8-10 minutes, turning occasionally, until golden and crispy on all sides. Remove tofu from the pan and set aside.

Step 4

Cook the rice noodles according to package instructions. Drain and rinse with cold water to prevent sticking. Set aside.

Step 5

In a small bowl, whisk together soy sauce, sriracha (if using), hoisin sauce, sesame oil, rice vinegar, and brown sugar to make the stir-fry sauce.

Step 6

Heat the remaining 1 tablespoon of vegetable oil in the skillet over medium-high heat. Add minced garlic and grated ginger and sauté for 1 minute until fragrant.

Step 7

Add broccoli, carrots, red bell pepper, and snap peas. Stir-fry the vegetables for 5-7 minutes until they are tender but still crisp.

Step 8

Reduce heat to medium. Return the tofu to the skillet and add the cooked noodles. Pour the stir-fry sauce over everything and toss until evenly coated and heated through, about 2-3 minutes.

Step 9

Remove from heat and garnish with sliced scallions and optional sesame seeds. Serve immediately and enjoy!

Nutrition Facts

Serving size	(1421.6g)

Amount per serving	% Daily Value*
Calories	1634.9

Total Fat 76.4g	0%
Saturated Fat 10.6g	0%
Polyunsaturated Fat 31.6g
Cholesterol 1.0mg	0%
Sodium 2330.2mg	0%
Total Carbohydrate 188.0g	0%
Dietary Fiber 23.2g	0%
Total Sugars 36.4g
Protein 64.2g	0%

Vitamin D 0IU	0%
Calcium 900.8mg	0%
Iron 14.2mg	0%
Potassium 1656.1mg	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: 40.5%

Protein: 15.1%

Carbs: 44.3%