EatSmarter exclusive recipe

Stir Fry Noodles

with Vegetables and Tofu
4.5
Average: 4.5 (6 votes)
(6 votes)
Stir Fry Noodles

Stir Fry Noodles - Low in calories, high in flavor

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Health Score:
8,7 / 10
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
488
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tofu provides protein and calcium, the noodles bring satiating carbohydrates and the vegetables score with vitamins and minerals. By the way: Cashew nuts are also rich in protein and also provide us with valuable unsaturated fatty acids.

More being than appearance: During cooking, Chinese noodles grow out - they grow up to twice or even three times as long as when dried and then look deceptively similar to spaghetti. Those who prefer short noodles simply break them into smaller pieces before cooking.

1 serving contains
(Percentage of daily recommendation)
Calorie488 kcal(23 %)
Protein22 g(22 %)
Fat13 g(11 %)
Carbohydrates69 g(46 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E1.3 mg(11 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin7.7 mg(64 %)
Vitamin B₆0.3 mg(21 %)
Folate84 μg(28 %)
Pantothenic acid1.1 mg(18 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C21 mg(22 %)
Potassium639 mg(16 %)
Calcium148 mg(15 %)
Magnesium130 mg(43 %)
Iron4.1 mg(27 %)
Iodine5 μg(3 %)
Zinc3.6 mg(45 %)
Saturated fatty acids2.2 g
Uric acid150 mg
Cholesterol122 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
6
Ingredients
500 grams Chinese Egg noodle
salt
1 piece fresh ginger (about 10 grams)
2 garlic
150 grams Baby corn cob
8 stalks cilantro
200 grams Snow peas
6 scallions
250 grams Tofu
150 milliliters Vegetable broth
2 tablespoons vegetable oil (Eg peanut oil)
1 teaspoon Sambal oelek
40 grams Cashews
3 tablespoons soy sauce
peppers
How healthy are the main ingredients?
TofuSnow peaCashewgingersoy saucesalt
Preparation

Kitchen utensils

1 Pot, 1 Sieve, 1 Cutting board, 1 Peeler, 1 Fine grater, 1 Small knife, 1 Large knife, 1 Small pot, 1 Wok (or pan), 1 Wooden spoon, 1 Tablespoon, 1 Teaspoon

Preparation steps

1.
Stir Fry Noodles preparation step 1

Cook the noodles in boiling salted water until al dente. Rinse and drain in a sieve.

2.
Stir Fry Noodles preparation step 2

While the noodles are cooking, peel ginger and grate finely. Peel and crush the garlic using the back of a heavy knife.

3.
Stir Fry Noodles preparation step 3

Rinse baby corn, pat dry and halve lengthwise. Rinse cilantro, pat dry and chop the leaves coarsely. 

4.
Stir Fry Noodles preparation step 4

Trim, rinse, drain and halve snow peas diagonally using a knife. Trim scallions, rinse and chop diagonally into rings.

5.
Stir Fry Noodles preparation step 5

Pat tofu dry and cut into 2 cm (approximately 3/4-inch) cubes. Heat the vegetable broth in a small pot.

6.
Stir Fry Noodles preparation step 6

Heat oil in a wok. Add sambal oelek, ginger and garlic. Sauté for 1-2 minutes. Then, add tofu, scallions and baby corn and cook for an additional 2-3 minutes.

7.
Stir Fry Noodles preparation step 7

Add snow peas, noodles and cashews. Cook the mixture for another 2-3 minutes over high heat, stirring constantly.

8.
Stir Fry Noodles preparation step 8

Add soy sauce and broth to noodle mixture and bring to a quick boil. Remove from heat, stir in chopped cilantro, season with pepper and serve immediately.