A colorful tofu noodle stir-fry at 317 calories. Crisp-seared tofu with baby corn, mangetout, and straight-to-wok noodles.
This Tofu Noodle Stir-Fry is a genuinely satisfying vegetarian dinner, built on golden-seared tofu, a mix of fresh vegetables, and straight-to-wok noodles for real convenience on busy nights. At 317 calories and 6 WW Classic Points per serving, it delivers plenty of protein and vegetables in a dish that comes together in about 30 minutes.
Recipe Info
Serves: 4 | Prep Time: 20 minutes | Cook Time: 10 minutes | Calories per serving: ~317
Nutrition per Serving (Estimated)
Protein: 14g | Fat: 6g | Carbohydrates: 45g | Fiber: 5g
WW Classic Points: Approximately 6 points per serving. Note: This estimate is based on the legacy WW points system and is provided as a general reference only.
Ingredients
- 225g / 8oz firm tofu
- 2 long shallots, peeled and sliced
- 2 orange peppers, seeded and sliced
- 2.5cm / 1-inch piece fresh ginger, finely chopped
- 225g / 8oz pack baby corn, carrots, and mangetout
- 225g / 8oz bean sprouts
- 225g / 8oz straight-to-wok noodles
- 1 tablespoon light soy sauce
- Olive oil spray
- Salt and freshly ground black pepper, to taste
- Fresh chives, chopped, to garnish
Instructions
- Prepare the tofu. Drain the tofu well and pat dry with kitchen paper. Cut into bite-sized pieces and season with salt and black pepper.
- Sear the tofu. Heat a non-stick wok or pan until hot. Lightly spray with olive oil spray and add the tofu. Cook quickly over high heat, tossing so the pieces brown evenly on all sides. Remove from the pan and set aside.
- Cook the vegetables. Return the pan to the heat. Add the shallots and orange peppers and cook over high heat. Add the ginger, baby corn, and carrots, tossing well to combine.
- Add remaining vegetables. Add the mangetout and bean sprouts and mix well for 2 minutes.
- Combine with noodles. Fold in the noodles and soy sauce, tossing until completely heated through. Return the tofu to the pan and stir well.
- Serve. Pile into a serving dish and sprinkle with chopped chives.
Serving Suggestions
- Serve immediately while hot, straight from the wok
- Top with a scattering of toasted sesame seeds for extra texture
- A squeeze of fresh lime adds brightness to the finished dish
- Offer with extra soy sauce or chilli oil at the table
- Pair with a simple cucumber salad for a refreshing contrast
Tips and Variations
- Patting the tofu very dry before cooking is essential for achieving a good golden sear rather than steaming it.
- Cook the tofu separately and set it aside so it does not break apart while the vegetables cook.
- Any firm, fresh vegetables can substitute for the baby corn, carrot, and mangetout mix depending on what is available.
- Straight-to-wok noodles are a genuine time-saver, requiring no separate boiling step.
- Have all ingredients prepped before starting, as this dish moves quickly once cooking begins.
Why This Recipe Works
Searing the tofu separately first and setting it aside is the key technique that keeps it firm and golden rather than crumbling apart once mixed with the softer vegetables. Building the stir-fry in stages, starting with firmer vegetables like peppers and carrots and adding quicker-cooking ones like mangetout and bean sprouts toward the end, ensures everything reaches the perfect texture at the same time. The result is a genuinely satisfying, protein-rich vegetarian meal that comes together fast.
Storage and Reheating
Store cooled stir-fry in an airtight container in the refrigerator for up to 2 days. Reheat in a hot wok or pan for the best texture, as microwave reheating can make the vegetables soggy.
Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.
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