TOFU NOODLE STIR-FRY WITH SPRING VEGETABLES
A colorful, flavorful, veggie and noodle stir-fry perfect for spring and beyond! Gluten-free, plant-based, and protein-packed. Versatile and just 10 ingredients required!
Provided by Minimalist Baker
Categories Entree
Time 50m
Number Of Ingredients 15
Steps:
- TOFU: In a small mixing bowl, gently mix together the cubed tofu, tamari, sesame oil, and red pepper flakes. We like to cover with a lid and gently shake/toss to coat tofu with sauce. Set aside to briefly marinate.
- SAUCE: If using homemade tahini stir-fry sauce or peanut sauce, prepare at this time. Otherwise, skip to the next step.
- NOODLES: Place the noodles in a large bowl or pot and cover with just boiling water. Stir and let soak according to the package instructions (or for slightly less time). They should be tender but not mushy as they will continue cooking in the stir-fry. We found 2 minutes to be perfect. Drain, drizzle with a little bit of sesame oil to prevent sticking, and set aside.
- STIR-FRY: Heat a large wok or non-stick skillet over medium heat. Once hot, add the tofu along with the excess marinade. Sauté for about 8-12 minutes, flipping until each side is browned and the liquid is absorbed. Remove from the pan and set aside.
- With the pan/wok still over medium heat, add the sesame oil, green onions, and minced garlic. Sauté for ~1-2 minutes or until tender and fragrant. Add in the broccoli (or other sturdy vegetables such as onion, cauliflower, or green beans) and sauté until bright green and slightly tender but still crunchy (~3-5 minutes). Mix in the rest of the vegetables (carrot ribbons, baby bok choy, cabbage, and snap peas), and cook for 3-5 more minutes or until tender.
- Add the cooked noodles, tahini stir-fry sauce or peanut sauce, and cooked tofu into the pan. Sauté for a couple minutes, tossing constantly (tongs can be helpful) until the noodles and tofu are heated through and the sauce and vegetables are evenly dispersed.
- FOR SERVING: Optionally, garnish with fresh cilantro, green onion, sesame seeds, lime wedges, and sriracha (or other hot sauce).
- Best when fresh. Leftovers will keep covered in a sealed container up to 3-4 days. Reheat in a skillet until warmed. Not freezer friendly.
Nutrition Facts : ServingSize 1 serving, Calories 450 kcal, Carbohydrate 32.2 g, Protein 22.7 g, Fat 29.1 g, SaturatedFat 4.5 g, Sodium 1595 mg, Fiber 6.8 g, Sugar 11.6 g, UnsaturatedFat 14.8 g
TERIYAKI ASIAN NOODLES AND VEGETABLES
Here's an Asian-inspired noodle dish that's just as appealing as what you might get for take-out - teriyaki Asian noodles packed with stir-fried vegetables.
Provided by Nava Atlas
Categories Pasta & Noodles
Time 30m
Number Of Ingredients 12
Steps:
- Prepare the vegetables as directed (bell pepper through scallions), since once you've got the noodles and tofu started, it all goes very fast from there. Set aside.
- Cook the noodles according to package directions until al dente, then drain.
- Meanwhile, cut the tofu into 6 slabs crosswise and blot very well with clean tea towels or paper towels. Or, better yet, if you have a tofu press, press the tofu ahead of time. In either case, cut into dice.
- Heat the oil in a stir-fry pan. Add the tofu and stir-fry over medium-high heat, stirring often, until golden on most sides, 5 to 8 minutes.
- Add the bell pepper, mushrooms, and green beans. Stir-fry for 2 to 3 minutes longer, just until the vegetables are tender-crisp. Stir in the scallions.
- Once the noodles are done and drained, add them to the pan along with the teriyaki, ginger, and pepper. Stir-fry just until everything is well blended and piping hot. Add more teriyaki marinade to taste, if you'd like.
- Sprinkle some sesame seeds or nuts over the top of the dish, if using, or pass them around. serve at once straight from the pan, passing around hot seasoning for spicing up individual servings.
15-MINUTE TOFU AND VEGETABLE STIR-FRY
Tofu sometimes gets a reputation for being bland, but that's not the case in this quick stir-fry. We toss meaty baked tofu in a spicy Asian marinade with tons of bold flavor. Packaged stir-fry mix and pre-sliced shiitake mushrooms can easily be found in the produce section of most grocery stores, and make it possible for this healthy meal to come together in 15 minutes or less.
Provided by Food Network Kitchen
Categories main-dish
Time 15m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Prepare the rice according to the package directions. Peel and finely grate the ginger and put it into a small baking dish or medium bowl along with the soy sauce, garlic chili sauce and sesame oil. Whisk to combine.
- Place a large saute pan over medium-high heat. Cut the baked tofu into 1-inch-by-1/2-inch pieces and add to the marinade. Stir to combine and reserve. Fill a small measuring cup or bowl with cold water and keep by the stovetop.
- Add the canola oil to the hot pan and swirl to coat. Add the shiitake mushrooms and cook until tender and browned in spots, stirring frequently, about 2 minutes. Add the stir-fry vegetable mix and a large pinch of salt. Cook until crisp tender, 3 to 5 minutes (the cooking time will depend on the size of the vegetables in the mix). If at any time the pan seems too hot, stir in 1 to 2 tablespoons water. Add the marinated tofu to the vegetables along with 2 tablespoons water. Cook until the tofu is warmed through, 1 to 2 minutes.
- Transfer the stir-fry to a large platter. Scatter the cashews on top and serve alongside the rice.
VEGETABLE AND TOFU STIR-FRY
This is a really delicious and healthy recipe. The sauce is what makes this recipe extra delicious! We make it at least once a week. You can substitute and add whatever vegetables you like.
Provided by BANSREEPARIKH
Categories World Cuisine Recipes Asian
Time 45m
Yield 4
Number Of Ingredients 20
Steps:
- In a large skillet, heat oil over medium-high heat. Stir in onions and cook for one minute. Stir in garlic and ginger, and cook for 30 seconds. Stir in tofu, and cook until golden brown
- Stir in carrots, bell pepper and baby corn, cooking for 2 minutes. Stir in bok choy, mushrooms, bean sprouts, bamboo shoots, and crushed red pepper, and heat through. Remove from heat.
- In a small saucepan, combine water, rice wine vinegar, honey, and soy sauce, and bring to a simmer. Cook for two minutes, then stir in cornstarch and water mixture. Simmer until sauce thickens. Pour sauce over vegetables and tofu. Garnish with scallions.
Nutrition Facts : Calories 215.1 calories, Carbohydrate 24 g, Fat 9.4 g, Fiber 6.2 g, Protein 13.6 g, SaturatedFat 1.4 g, Sodium 507 mg, Sugar 15.4 g
MUSHROOM, TOFU, AND NOODLE STIR-FRY
A vegetarian stir-fry that's easy to make. This comes together really quickly so have all of your ingredients prepped and ready to go. Don't be fooled by the amount of time this takes, most of it is hands off.
Provided by Bren
Categories World Cuisine Recipes Asian
Time 1h
Yield 2
Number Of Ingredients 12
Steps:
- Combine water, liquid soy seasoning, arrowroot, ginger, and garlic in a jar. Set glaze aside.
- Line a plate with paper towels, set tofu on top, and add another layer of paper towels. Place a cutting board on top of the tofu and set a heavy pot on the board. Let sit for 30 minutes, replacing the paper towels as needed, to press as much liquid as possible from the tofu.
- Place rice noodles into a large bowl, cover with cold water, and soak. Cut pressed tofu into 1/2-inch pieces.
- Heat oil in a wok over high heat. Add tofu and stir-fry until all sides are golden, about 5 minutes. Add all mushrooms and cook for 2 minutes. Mix in bell pepper and onion, and stir-fry for 2 minutes. Pour glaze on top and cook until sauce has thickened, about 2 minutes.
- Remove rice noodles from water, shake off excess liquid, and add to the wok. Stir-fry until heated thorough, about 3 minutes.
Nutrition Facts : Calories 560.5 calories, Carbohydrate 82.9 g, Fat 18.8 g, Fiber 7.3 g, Protein 22.7 g, SaturatedFat 2.4 g, Sodium 2169.3 mg, Sugar 6.6 g
ASIAN TOFU WITH STIR-FRIED NOODLES, PAK CHOI & SUGAR SNAP PEAS
A vegetarian stir-fry packed with spice and flavour. Marinate tofu in ginger, garlic and sesame and serve with a vermicelli noodle mix
Provided by Jennifer Irvine
Categories Main course
Time 25m
Number Of Ingredients 19
Steps:
- Make the marinade by mixing together all the ingredients. Drain the tofu by placing on several sheets of kitchen paper on a plate, with several more on top, and a heavy weight (such as a pan) on top of that. Leave for at least 15 mins. Cut the tofu into cubes and put in a small bowl with the marinade. Cover and leave for 30 mins-1 hr.
- Meanwhile, cook the noodles following pack instructions, then drain and sit them in a bowl of cold water.
- Heat a non-stick frying pan. Add the tofu pieces and fry until hot and crispy. Just before you remove the tofu from the pan, add any remaining marinade and let it sizzle for 10 secs. Place the tofu on a plate and cover with foil to keep warm.
- In a frying pan or wok, heat the rapeseed and sesame oils over a high heat. Add the spring onion, garlic, chilli and ginger, and stir constantly for about 1 min. Add the sugar snap peas, pak choi and pepper, and stir for another 1-2 mins, then add the cooked noodles. Toss well, then add the soy sauce and lime juice, and mix until well combined and the pan is sizzling.
- Remove from the heat and divide between 2 bowls. Top each with tofu cubes and drizzle over any juices. Sprinkle with coriander and serve.
Nutrition Facts : Calories 328 calories, Fat 9 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 45 grams carbohydrates, Sugar 9 grams sugar, Fiber 4 grams fiber, Protein 15 grams protein, Sodium 1.1 milligram of sodium
STIR-FRIED NOODLES WITH TOFU AND PEPPERS
This simple stir-fry is a dish to throw together when you want something like fried rice but don't have any cooked rice at hand. Begin soaking the noodles before you begin to chop the vegetables, and they'll be ready to stir-fry when the other prep is done.
Provided by Martha Rose Shulman
Categories dinner, weekday, one pot, main course
Time 30m
Yield Serves four
Number Of Ingredients 16
Steps:
- Place the noodles in a large bowl, and cover with warm water. Soak for at least 20 minutes, until soft. Drain in a colander, and cut into 6- to 8-inch lengths with kitchen scissors. Set aside, within reach of your wok or pan. Combine the broth, soy sauce, rice wine or sherry, and sesame oil in a small bowl. Combine the garlic, ginger and pepper flakes or minced jalapeño in another bowl. Have everything within reach of your wok or pan.
- Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates from the surface within a second or two. Swirl in 1 tablespoon of the oil by adding it to the sides of the pan and tilting the pan side to side. Add the tofu. Reduce the heat to medium-high, and stir-fry one to two minutes until the tofu begins to brown. Add the garlic, ginger and chili, and stir-fry for no more than 10 seconds. Add the peppers, and stir-fry two minutes. Add the broth mixture, the drained noodles, the scallions, salt and sugar. Stir-fry one to two minutes until the noodles are just tender and the broth has been absorbed. Add the cilantro, and stir-fry another 30 seconds to a minute until well combined. Serve.
Nutrition Facts : @context http, Calories 371, UnsaturatedFat 10 grams, Carbohydrate 51 grams, Fat 13 grams, Fiber 4 grams, Protein 12 grams, SaturatedFat 2 grams, Sodium 642 milligrams, Sugar 4 grams
STIR-FRIED ASIAN TOFU
Steps:
- Cut the tofu into 3/4-inch squares and marinate in citrus zest and juice; season with salt and pepper. Combine hoisin, rice vinegar, soy sauce, sugar and cornstarch; reserve for later. In a 12-inch skillet heat vegetable and sesame oils until very hot. Add garlic and ginger and stir fry for 10 seconds. Add mushrooms and broccoli, some water, cover and steam for 2 minutes or until mushrooms and broccoli begin to get tender. Add tofu. Stir hoisin sauce to recombine cornstarch and add to skillet. Cover and simmer 30 seconds to a minute to thicken. Season with salt and crushed red pepper.
STIR-FRIED NOODLES WITH TOFU
Crunchy veg, smooth noodles and soft tofu, combined with a sweet and spicy sauce. This healthy vegetarian dinner for two is ready in just 30 minutes
Provided by Mary Cadogan
Categories Dinner, Lunch, Main course
Time 30m
Number Of Ingredients 12
Steps:
- Put the noodles in a bowl and pour over boiling water to cover. Leave for 4 mins, then drain and rinse under running cold water until cold. Drain well, then snip into short lengths with scissors.
- Rinse the tofu in cold water, then cut into small chunks. Pat dry with kitchen paper. Heat 1 tbsp of the oil in a wok or large frying pan, add the tofu, then stir-fry for 2-3 mins, stirring until lightly browned. Drain on kitchen paper.
- Add the remaining oil to the wok and heat up. Add the spring onions, ginger, pepper and mangetout, then stir-fry for 1 min. Add the noodles and beansprouts, then stir to mix. Blend together the curry paste, soy, chilli sauce and 1 tbsp water, then add to the wok, stirring until everything is well coated in the sauce. Serve sprinkled with coriander, with lime wedges for squeezing over.
Nutrition Facts : Calories 391 calories, Fat 15 grams fat, SaturatedFat 9 grams saturated fat, Carbohydrate 57 grams carbohydrates, Sugar 11 grams sugar, Fiber 4 grams fiber, Protein 12 grams protein, Sodium 0.99 milligram of sodium
VEGETABLE STIR-FRY WITH CHINESE NOODLES
This is something that I do mainly for my father because he really loves Chinese food. If you can't find Chinese noodles you can substitute Thai noodles. Please don't use rice noodles because they are too thin and white and will hardly be noticed. Also, the amount of soya sauce is a bit high in this recipe, so feel free to reduce as much as possible. The amount given here will only be a suggestion and really reflects my family's tastes and no one else's.
Provided by Studentchef
Categories Vegetable
Time 35m
Yield 8-10 serving(s)
Number Of Ingredients 12
Steps:
- In a large frying pan or wok add oil and heat on medium high. Add onions and stir fry for 3 minutes.
- In the meantime boil the Chinese noodles (this should take five to ten minutes).
- Add mushrooms and stir fry for another 7 minutes or until mushrooms begin to cook. Add the salt, pepper, and garlic powder.
- Add the yellow bean sprouts and the sugar snap peas and continue to stir fry.
- Drain the noodles and add them to the frying pan or wok with the other vegetables. Add the soya sauce, balsamic vinegar and the sherry wine if using. Cook for another 5 minutes.
- Serve hot or warm. This reheats very well.
Nutrition Facts : Calories 355.4, Fat 19.4, SaturatedFat 2.8, Sodium 511.5, Carbohydrate 40.9, Fiber 4.7, Sugar 3.2, Protein 8.1
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- Heat a wok over a high heat, add the canola oil and swirl to coat. Add the spring onions and ginger and stir-fry for 1 minute. Add the garlic and mushrooms and cook for 1 minute.
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- Watch the video in the post for easy visual instructions.Cook noodles of choice (see notes) in salted water until al dente (do not overcook them).
- Meanwhile, heat oil in a skillet or wok and sauté ginger and garlic over medium heat for about 2 minutes, stirring frequently. Add mushrooms, carrot, red pepper, zucchini, and spices and sauté for about 5 minutes or until the veggies are softened, stirring frequently. You can add a splash of water or veggie broth to avoid burning.
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