- 20 minutes
- Plant-based
- Serves 2
High protein tofu and noodle stir-fry
Tofu, egg noodles and vegetables with soy sauce and garlic — a plant-based dinner in twenty minutes.
Nutrition per serving
Whole recipe serves 2. Worked out from the ingredient weights below and the UK food composition data behind the Bodywise Food Reference.
- Calories
- 1047 kcal
- Protein
- 61.7 g
- Carbohydrate
- 130.8 g
- Fat
- 34.5 g
Ingredients
Noodle weights are ready-to-eat (cooked) weights, matching the food reference entry.
- Tofu, cut into cubes300 g
- Cooked egg noodles (about 120 g dried)300 g
- Green pepper, sliced150 g
- Broccoli florets150 g
- Edamame beans100 g
- Garlic, crushed10 g
- Soy sauce30 g
- Olive oil10 g
Method
- Cook the noodles according to the packet, drain and set aside.
- Fry the tofu in the oil over a high heat until golden on all sides, then set aside.
- Stir-fry the pepper, broccoli and garlic for three to four minutes, keeping everything moving.
- Add the edamame and noodles and toss for one more minute.
- Return the tofu, pour over the soy sauce, toss well and serve straight away.
Questions about this recipe
Which tofu should I buy?
Firm or extra-firm holds its shape in a stir-fry. The figures use the plain steamed tofu entry in the UK food composition dataset.
Is soy sauce counted in the figures?
Yes — it adds flavour and salt, so it is in the ingredients list and the panel like everything else.