High Protein Stir-Fried Vegetables with Noodles

Elevate your weeknight dinners with this High Protein Stir-Fried Vegetables with Noodles recipe, a vibrant, nutrient-packed dish that blends bold flavors and wholesome ingredients. Featuring crispy, golden tofu (or tempeh for an alternative boost of plant-based protein) and an array of colorful veggies like broccoli, carrots, bell peppers, and snap peas, this recipe ensures a powerhouse of vitamins in every bite. Tossed with whole-grain noodles and a savory-sweet sauce made from soy sauce, hoisin, and a hint of maple syrup, it's a perfect balance of taste and health. Quick and easy to make in just 30 minutes, this stir-fry is a versatile meal, catering to gluten-free and spice-loving palates alike. Garnished with fresh scallions and sesame seeds, it’s as visually stunning as it is delicious—ideal for busy weeknights or meal prep.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 block (approx. 14 oz) extra-firm tofu (or use tempeh as an alternative)
• 2 tablespoons cornstarch
• 2 tablespoons sesame oil (divided)
• 3 cloves garlic, minced
• 1 tablespoon ginger, minced
• 2 cups broccoli florets
• 1 large carrot, julienned
• 1 medium red bell pepper, thinly sliced
• 1 cup snap peas
• 8 ounces cooked whole-grain noodles (e.g., soba, rice noodles, or whole wheat spaghetti)
• 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)
• 2 tablespoons hoisin sauce
• 1 tablespoon rice vinegar
• 1 teaspoon maple syrup
• 1 teaspoon sriracha (optional, for heat)
• 3 stalks scallions, chopped
• 1 tablespoon sesame seeds (for garnish)

Directions

Step 1

Drain and press the tofu to remove excess moisture. Cut into 1-inch cubes.

Step 2

Toss the tofu cubes in cornstarch until evenly coated.

Step 3

Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat. Add the tofu and pan-fry until golden and crispy on all sides, about 5-7 minutes. Remove from the pan and set aside.

Step 4

In the same skillet, add the remaining 1 tablespoon of sesame oil. Stir-fry the minced garlic and ginger for 30 seconds until fragrant.

Step 5

Add the broccoli florets, julienned carrot, sliced red bell pepper, and snap peas to the skillet. Stir-fry for 5-6 minutes until the vegetables are tender-crisp.

Step 6

Meanwhile, cook the noodles according to the package instructions. Drain and set aside.

Step 7

In a small bowl, whisk together the soy sauce, hoisin sauce, rice vinegar, maple syrup, and optional sriracha.

Step 8

Return the crispy tofu to the skillet, along with the cooked noodles. Pour the sauce over everything and toss well to coat all ingredients evenly.

Step 9

Cook for another 2-3 minutes until the sauce is heated through and the flavors are combined.

Step 10

Serve the stir-fried vegetables and noodles hot, garnished with chopped scallions and sesame seeds.

Nutrition Facts

Serving size	(1402.3g)

Amount per serving	% Daily Value*
Calories	1589.4

Total Fat 68.0g	0%
Saturated Fat 9.9g	0%
Polyunsaturated Fat 0.5g
Cholesterol 1.0mg	0%
Sodium 2288.8mg	0%
Total Carbohydrate 167.6g	0%
Dietary Fiber 33.0g	0%
Total Sugars 37.1g
Protein 93.3g	0%

Vitamin D 0IU	0%
Calcium 3123.4mg	0%
Iron 21.9mg	0%
Potassium 2035.8mg	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: 37.0%

Protein: 22.5%

Carbs: 40.5%