Tofu & Vegetable Noodle Stir-Fry
This Tofu & Vegetable Noodle Stir-Fry is a balanced, plant-based dinner that comes together in under 25 minutes, making it ideal for busy weeknights or a straightforward post-workout meal. Featuring pan-seared firm tofu, colorful mixed vegetables, and tender rice noodles coated in savory low-sodium soy sauce and nutty sesame oil, it delivers a satisfying mix of textures with a crisp-tender crunch from the veggies and a hearty chew from the noodles. Nutritionally, it provides a solid 26 grams of protein and 550 calories per serving, supporting muscle recovery and sustained energy without weighing you down. By pressing the moisture from the tofu before cooking, you ensure a golden, lightly crisp exterior that absorbs the savory sauce far better than raw tofu. It is a practical, no-fuss staple you can easily repeat throughout the week.
Nutrition (per serving)
Calories
550
Protein
26 g
Carbs
75 g
Fat
15 g
Ingredients
- 150 g (about 3/4 cup) firm tofu, pressed and cubed
- 180 g (about 1.5 cups) cooked rice noodles
- 150 g (about 1.5 cups) mixed stir-fry vegetables (such as broccoli florets, sliced carrots, and snap peas)
- 10 g (about 2 tsp) sesame oil
- 15 g (about 1 tbsp) low sodium soy sauce
- 30 g (about 2 tbsp) water
- 1 g (1/4 tsp) black pepper
Instructions
- Pat the firm tofu dry with clean paper towels to remove excess moisture, then cut it into even 2-centimeter cubes.
- Prepare the cooking sauce by whisking together the low-sodium soy sauce, water, and black pepper in a small bowl.
- Heat a skillet or wok over medium-high heat for 2 minutes until hot.
- Add half of the sesame oil (5 g) to the hot pan, swirl to coat, and add the cubed tofu in a single layer.
- Pan-sear the tofu undisturbed for 4 to 5 minutes until the bottom develops a golden-brown crust, then flip and cook for another 3 minutes until all sides are golden. Remove the tofu from the pan and set aside.
- Return the skillet to medium-high heat and add the remaining sesame oil (5 g).
- Add the mixed stir-fry vegetables to the hot pan and stir-fry continuously for 4 to 5 minutes until they are bright in color and crisp-tender.
- Add the cooked rice noodles and the seared tofu back into the skillet with the vegetables.
- Pour the soy sauce mixture directly over the contents of the pan.
- Toss everything together vigorously for 2 minutes over medium-high heat until the noodles are evenly heated through, the sauce is absorbed, and the mixture reaches a steaming, uniform temperature.
Pro tips
- Budget swap: Use standard block tofu instead of organic or specialty brands to cut ingredient costs without changing the cooking method.
- Higher-protein swap: Toss in an extra 50 grams of cubed firm tofu or 30 grams of edamame if you need to boost the protein count further.
- Meal-prep advice: Cook the rice noodles slightly firm (al dente) if you are prepping this ahead, as they will soften further when reheated.
- Common mistake: Adding wet or unpressed tofu to the pan creates steam instead of a sear, leading to soggy tofu. Always press out the excess liquid first.
- Flavor boost: Let the sesame oil heat up just until fragrant, but avoid overheating it to prevent a bitter taste.
Storage & reheating
Store leftover stir-fry in an airtight container in the refrigerator for up to 3 days. Reheat in a covered skillet over medium heat with 1 tablespoon of water for 3 to 4 minutes, stirring occasionally, or microwave in a microwave-safe dish on high for 90 seconds until steaming hot.
Want meals like this planned for you?
Lonero builds a free, personal diet and workout plan around your body and goals — with recipes that fit your macros.
Start freeDid you cook this? Rate it
Frequently asked questions
Can I use dry rice noodles instead of pre-cooked ones?
Yes, just boil 60 grams of dry rice noodles according to package instructions until tender, drain them, and use them in place of the pre-cooked rice noodles.
How do I prevent the tofu from sticking to the pan?
Make sure your pan is fully preheated before adding the oil, and let the tofu sear undisturbed for a few minutes so it naturally releases a crust without sticking.
Is this recipe gluten-free?
It is naturally close, but make sure to substitute the standard low-sodium soy sauce with certified gluten-free tamari to ensure it is entirely gluten-free.
