Low Fat Stir-Fried Noodles with Vegetables and Tofu

Packed with flavor and nutrition, these Low Fat Stir-Fried Noodles with Vegetables and Tofu are a perfect balance of taste and health. Featuring nutrient-rich whole-grain rice noodles, vibrant fresh vegetables like broccoli, carrots, and red bell peppers, and protein-packed tofu, this dish serves up a wholesome, low-fat meal in just 35 minutes. A fragrant mix of garlic, ginger, and a light, savory soy-citrus sauce ensures every bite is bursting with flavor, while a dash of optional chili flakes adds a customizable kick. This easy stir-fry is made with a dab of sesame oil and vegetable broth for a lighter spin, making it ideal for those seeking a heart-healthy recipe that's vegan-friendly and deliciously satisfying. Whether you're meal-prepping or whipping up a quick dinner, this one-pan dish promises to be a surefire favorite!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 200 grams Firm tofu
• 3 tablespoons Low-sodium soy sauce
• 1 teaspoon Fresh ginger
• 2 cloves Garlic
• 1 medium Carrot
• 1 medium Red bell pepper
• 150 grams Broccoli florets
• 2 stalks Green onions (scallions)
• 200 grams Whole-grain rice noodles
• 3 tablespoons Vegetable broth
• 1 teaspoon Sesame oil
• 1 tablespoon Lime juice
• 1 teaspoon Cornstarch
• 2 teaspoons Water
• 0.5 teaspoons Chili flakes (optional)

Directions

Step 1

Press the firm tofu to remove excess water. Once pressed, cut it into bite-sized cubes.

Step 2

In a small bowl, whisk together 2 tablespoons of low-sodium soy sauce, lime juice, and a pinch of chili flakes (if using). Set aside.

Step 3

Cook the whole-grain rice noodles according to the package instructions. Once cooked, drain, rinse with cold water, and set aside.

Step 4

Peel and julienne the carrot, slice the red bell pepper into thin strips, and chop the broccoli into small florets. Finely mince the garlic and ginger. Slice the green onions thinly and separate the white and green parts.

Step 5

Heat a large non-stick skillet or wok over medium-high heat. Add the sesame oil and warm it for about 30 seconds.

Step 6

Add the tofu cubes to the skillet and stir-fry for 2-3 minutes until they are lightly golden. Remove the tofu from the pan and set it aside.

Step 7

Add the vegetable broth to the same skillet, followed by the minced garlic, ginger, and the white parts of the green onion. Stir-fry for 1 minute until fragrant.

Step 8

Add the carrot, red bell pepper, and broccoli to the skillet. Stir-fry for 3-4 minutes until the vegetables are tender but still crisp.

Step 9

In a small bowl, mix the cornstarch with water to make a slurry. Add it to the skillet along with the remaining 1 tablespoon of soy sauce. Stir to combine and allow the sauce to slightly thicken, about 1-2 minutes.

Step 10

Return the tofu to the skillet and add the cooked rice noodles. Toss everything together to coat the noodles and tofu evenly in the sauce.

Step 11

Sprinkle the green parts of the green onion on top and serve the stir-fried noodles hot. Enjoy!

Nutrition Facts

Serving size	(895.6g)

Amount per serving	% Daily Value*
Calories	1167.8

Total Fat 27.7g	0%
Saturated Fat 4.1g	0%
Polyunsaturated Fat 6.0g
Cholesterol 0mg	0%
Sodium 1748.1mg	0%
Total Carbohydrate 190.6g	0%
Dietary Fiber 18.3g	0%
Total Sugars 12.5g
Protein 49.9g	0%

Vitamin D 0IU	0%
Calcium 453.6mg	0%
Iron 10.1mg	0%
Potassium 989.3mg	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: 20.6%

Protein: 16.5%

Carbs: 62.9%