Asian Noodle Stir-Fry with Tofu, Snow Peas and Garlic
Healthy, because
Even smarter
Nutritional values
This vegetarian dish is perfect for all kinds of diets! The vegetables in it provide nutrients, the tofu provides protein, and the noodles provide carbs, while the garlic contributes to your immune defense and brings incredible flavor to the dish.
You can substitute the spaghetti with rice noodles, and you can add some chopped peanuts on top to bring more healthy fats and protein to the dish.
(Percentage of daily recommendation)
| Calorie | 386 cal. | (18 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.9 mg | (91 %) | ||
| Vitamin K | 32.1 μg | (54 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 512 mg | (13 %) | ||
| Calcium | 214 mg | (21 %) | ||
| Magnesium | 128 mg | (43 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 119 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Ingredients
- For the stir fry
- 14 ozs Spaghetti
- salt
- 8 ozs Snow peas
- 2 red chili peppers
- 12 garlic cloves
- 14 ozs Tofu
- freshly ground peppers
- 2 Tbsps soybean oil
- 2 Tbsps light soy sauce
- For the garnish
- parsley
Preparation steps
For the stir-fry, cook pasta in a pot of boiling salted water for 10-15 minutes until al dente.
Rinse snow peas and peel. Rinse chile peppers, cut in half and cut into rings. Peel garlic and chop coarsely.
Divide tofu into wide strips and season with salt and pepper. Heat oil in a frying pan and fry tofu strips until golden brown. Remove tofu and set aside. Add vegetables to the pan, sauté for 3-5 minutes, add drained pasta, mix and season with light soy sauce. Add tofu again and mix. Serve immediately on warmed plates and serve garnished with parsley.
