Low Sodium Stir-Fried Noodles with Vegetables and Tofu

Savor the vibrant flavors of this Low Sodium Stir-Fried Noodles with Vegetables and Tofu recipe, a wholesome and heart-healthy twist on a takeout favorite. Packed with crisp broccoli, sweet carrots, crunchy snap peas, and tender tofu, this dish is stir-fried to perfection in a savory sauce made with low sodium soy sauce, rice vinegar, and a hint of maple syrup for natural sweetness. The recipe uses just 15 minutes of cooking time, making it an ideal quick dinner that doesn't compromise on nutrition or flavor. Served over your favorite noodles and topped with fresh green onions and sesame seeds, this low-sodium stir-fry is perfect for those looking to enjoy a satisfying, plant-based meal without the excess salt. Perfect for weeknight dinners or meal prep, it’s simple, delicious, and incredibly versatile!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz Extra-firm tofu
• 3 tbsp Low sodium soy sauce
• 2 tbsp Rice vinegar
• 1 tbsp Toasted sesame oil
• 1 tsp Maple syrup
• 1 tsp Cornstarch
• 2 tbsp Neutral cooking oil (e.g., avocado oil)
• 3 cloves Garlic cloves, minced
• 1 tsp Fresh ginger, grated
• 2 cups Fresh broccoli florets
• 1 cup Carrots, julienned
• 1 large Red bell pepper, thinly sliced
• 1 cup Snap peas
• 12 oz Cooked noodles (e.g., rice noodles or whole wheat spaghetti)
• 2 stalks Green onions, sliced
• 1 tbsp Sesame seeds

Directions

Step 1

Press the tofu: Drain the tofu and press it between two plates or use a tofu press to remove excess moisture. Let it press for 10-15 minutes, then cut it into 1-inch cubes.

Step 2

Prepare the sauce: In a small bowl, whisk together the low sodium soy sauce, rice vinegar, sesame oil, maple syrup, and cornstarch. Set aside.

Step 3

Cook the tofu: Heat 1 tablespoon of neutral cooking oil in a large non-stick skillet or wok over medium-high heat. Add the tofu cubes and cook for 8-10 minutes, turning occasionally, until golden and crispy on all sides. Remove from the skillet and set aside.

Step 4

Cook the vegetables: In the same skillet or wok, heat the remaining 1 tablespoon of neutral cooking oil over medium heat. Add the minced garlic and grated ginger, cooking until fragrant, about 1 minute. Add the broccoli, carrots, red bell pepper, and snap peas. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.

Step 5

Add the noodles and sauce: Reduce the heat to medium-low. Add the cooked noodles to the skillet, followed by the tofu. Pour the prepared sauce over the mixture, tossing everything together gently to coat. Cook for 2-3 minutes until warmed through and the sauce thickens slightly.

Step 6

Garnish and serve: Remove from heat and sprinkle the stir-fry with sliced green onions and sesame seeds. Serve immediately and enjoy!

Nutrition Facts

Serving size	(1642.2g)

Amount per serving	% Daily Value*
Calories	1871.7

Total Fat 83.7g	0%
Saturated Fat 12.3g	0%
Polyunsaturated Fat 2.1g
Cholesterol 0mg	0%
Sodium 2028.5mg	0%
Total Carbohydrate 189.7g	0%
Dietary Fiber 35.8g	0%
Total Sugars 36.1g
Protein 98.5g	0%

Vitamin D 0IU	0%
Calcium 3056.1mg	0%
Iron 22.4mg	0%
Potassium 3016.7mg	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: 39.5%

Protein: 20.7%

Carbs: 39.8%