Tofu & Mixed Vegetable Stir Fry with Whole Wheat Noodles

This tofu and mixed vegetable stir fry with whole wheat noodles is a quick, nutritious, and flavour-packed meal. Featuring fresh seasonal produce like mushrooms, broccoli, peppers, and carrots, it’s elevated by a savoury homemade stir fry sauce. Perfect for a midweek dinner or a healthy lunch, this dish is easy to prepare and brimming with vibrant colours and textures.

Ingredients

For the Stir Fry Sauce

• 3 tbsp sweet chilli sauce
• 3 tbsp dark soy sauce
• 3 tbsp plum sauce
• 3 tbsp rice wine vinegar
• 3 cloves fresh garlic, finely chopped
• 1 fresh red chilli, finely chopped
• Salt and pepper, to taste

For the Tofu

• 1 block firm tofu, pressed and cubed
• 2 tsp Chinese 5 spice
• 2 tbsp dark soy sauce
• Salt and pepper, to taste

For the Stir Fry

• 1 red onion, sliced
• Mixed peppers, sliced
• 1 bunch broccoli, chopped into florets
• 350g mushrooms, sliced
• Vegetable oil, for frying

For the Noodles

• 350–400g whole wheat noodles

Prep Work

Prepare the Stir Fry Sauce

1. In a mixing bowl, combine the sweet chilli sauce, dark soy sauce, plum sauce, and rice wine vinegar.
2. Add the chopped garlic, chilli, salt, and pepper. Mix thoroughly and set aside.

Marinate the Tofu

1. Place the cubed tofu in a bowl.
2. Sprinkle with Chinese 5 spice, salt, and pepper. Toss to coat evenly.
3. Add dark soy sauce, mix well, and let marinate for 10 minutes.

Method

Step 1: Prepare the Noodles

1. Bring a large pot of salted water to a boil.
2. Add the whole wheat noodles and cook according to the package instructions (approximately 6 minutes).
3. Drain the noodles and rinse briefly with cold water to stop them from overcooking. Set aside.

Step 2: Cook the Vegetables

1. Heat a wok over high heat and add a generous glug of vegetable oil.
2. Add the chopped red onions, peppers, broccoli, and mushrooms. Stir fry for 5–8 minutes, depending on your desired texture.
3. Pour in the prepared stir fry sauce and toss to coat all the vegetables evenly. Cook for an additional 2–3 minutes, then set aside.

Step 3: Cook the Tofu

1. Heat another frying pan with a glug of vegetable oil over medium-high heat.
2. Fry the marinated tofu cubes for 5–8 minutes, turning occasionally until they are golden and slightly crispy. Set aside.

To Serve

1. On a large plate or bowl, layer a portion of noodles as the base.
2. Top with the stir fried vegetables, ensuring some sauce soaks into the noodles.
3. Finish with a generous portion of crispy tofu on top.
4. Garnish with additional fresh chilli or herbs if desired and enjoy!

Why You’ll Love This Recipe

• Healthy and Nutritious: Packed with protein, fibre, and fresh seasonal vegetables.
• Quick and Easy: Ready in under 30 minutes, making it perfect for busy evenings.
• Customisable: Adjust the spice level or swap in your favourite vegetables.

Tips for Success

• Press the tofu thoroughly to remove excess water for better marination and crispiness.
• Use high heat for stir frying to retain the crunch and colour of the vegetables.
• Keep some extra sauce on hand to drizzle over the noodles for added flavour.

Serving Suggestions

• Pair with a refreshing cucumber salad or a light miso soup.
• Add a sprinkle of sesame seeds or crushed peanuts for extra crunch.
• Serve with chopsticks for an authentic stir fry experience.

Conclusion

This tofu and mixed vegetable stir fry with whole wheat noodles is a wholesome, delicious option for any meal. With its bold flavours, crispy tofu, and fresh seasonal veggies, it’s a dish that’s sure to satisfy. Perfect for a quick dinner or meal prep, it’s as versatile as it is delicious.