Stir-Fried Noodles with Crisp Tofu, Edamame and Vegetables
29 min 1 serving 834 kcal · 52.6 g proteinLevel: Beginner
The nutritionist's note
833 kcal and 53 g of protein: 26 g from the pressed tofu, 11 g from the edamame, 11 g from the noodles. 7.1 mg of non-heme iron, with the raw pepper as the vitamin C source. 0 µg of B12: no fortified ingredient here.
Ingredients
1 serving
- firm tofu160 g
- wheat noodles90 g
- shelled edamame100 g
- red pepper80 g
- green beans80 g
- carrot60 g
- soy sauce20 ml
- olive oil10 g
- fresh ginger8 g
- garlic6 g
Method
- 1
Press the firm tofu (160 g) for 10 minutes between two plates weighted with a tin: this is the step that decides whether it will be crisp or soft.
- 2
Cook the wheat noodles (90 g) for 4 minutes in boiling water, rinse them under cold water and set them aside drained.
- 3
Cut the tofu into 2 cm cubes and brown them for 6 minutes in a large pan with 10 g of oil, turning them only once.
- 4
Add the chopped garlic (6 g) and ginger (8 g), stir for 30 seconds, then set everything aside.
- 5
Stir-fry the sliced pepper (80 g), the julienned carrot (60 g) and the halved green beans (80 g) for 3 minutes over high heat.
- 6
Add the edamame (100 g) and carry on for 2 minutes.
- 7
Return the tofu and the noodles, pour in the soy sauce (20 ml) and toss for 2 minutes, lifting the noodles with tongs.
- 8
Serve immediately; the vegetables should still crunch.
Nutrition facts
per serving
| Energy | 834 kcal |
|---|---|
| Protein | 52.6 g |
| Carbohydrates | 88.9 g |
| Fat | 29.8 g |
| Fibre | 14.6 g |
| Iron | 7.8 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- soy
- gluten
Always check the labels of your products.
