Protein-Packed Vegetarian Recipe

Tofu Noodles

with Green Asparagus
4.75
Average: 4.8 (4 votes)
(4 votes)
Tofu Noodles

Tofu Noodles - Far Eastern treat with fresh asparagus

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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
322
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tofu is a great source of protein, which is important for strong muscles and bones, while the hot and exotic spices stimulate the metabolism and also stimulate digestion.

Fresh baby corn cobs are particularly delicious, but not always easy to find. Canned mini-cobs are much easier to find and can easily be used as a substitute.

1 serving contains
(Percentage of daily recommendation)
Calorie322 kcal(15 %)
Protein19 g(19 %)
Fat11 g(9 %)
Carbohydrates35 g(23 %)
Sugar added3 g(12 %)
Roughage4 g(13 %)
Vitamin A97 mg(12,125 %)
Vitamin D0 μg(0 %)
Vitamin E2.5 mg(21 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.2 mg(14 %)
Folate109 μg(36 %)
Pantothenic acid0.9 mg(15 %)
Biotin8.5 μg(19 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C9 mg(9 %)
Potassium536 mg(13 %)
Calcium156 mg(16 %)
Magnesium92 mg(31 %)
Iron3.3 mg(22 %)
Iodine6 μg(3 %)
Zinc1.4 mg(18 %)
Saturated fatty acids1.4 g
Uric acid108 mg
Cholesterol55 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
5 ounces Chinese Egg noodle
salt
1 red chile pepper
1 piece fresh ginger
2 stalks Lemongrass
1 large garlic
4 ounces Baby corn cob (canned)
2 Lime leaves
10 ounces firm Tofu (drained)
9 ounces green Asparagus
1 tablespoon Canola oil
1 tablespoon Tamarind paste
3 ½ fluid ounces Vegetable broth
2 tablespoons soy sauce
1 tablespoon honey
How healthy are the main ingredients?
Tofugingersoy saucehoneysaltgarlic
Preparation

Kitchen utensils

1 Pot, 1 Sieve, 1 Cutting board, 1 Peeler, 1 Small knife, 1 Large knife, 1 Tablespoon, 1 Wok (or large pan), 1 Wooden spoon, 1 Small bowl

Preparation steps

1.
Tofu Noodles preparation step 1

Cook noodles in a pot of boiling salted water according to package instructions. Rinse with cold water and drain.

2.
Tofu Noodles preparation step 2

Meanwhile, rinse chile pepper, pat dry and cut into thin rings. Peel ginger root and finely chop.

3.
Tofu Noodles preparation step 3

Trim both ends from lemongrass, peel tough outer layer and finely chop stalks.

4.
Tofu Noodles preparation step 4

Peel garlic and chop finely. Drain baby corn, rinse and drain again. Halve lengthwise.

5.
Tofu Noodles preparation step 5

Rinse lime leaves, pat dry and cut into narrow strips. Pat tofu dry and cut into thin slices.

6.
Tofu Noodles preparation step 6

Rinse asparagus, cut off tough ends, and cut pears diagonally approximately 1-inch pieces.

7.
Tofu Noodles preparation step 7

Heat oil in a wok (or large pan). Stir-fry chile, lemongrass, lime leaves, garlic and ginger for 1 minute.

8.
Tofu Noodles preparation step 8

Add tamarind paste, broth, tamari and honey and boil over medium heat for 2-3 minutes.

9.
Tofu Noodles preparation step 9

Add tofu, corn and asparagus and cook over high heat, stirring constantly, for 2-3 minutes. Add noodles and stir until warmed through, then  serve with sauce.

Comments

 
Noodles are so amazing!