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Home » Recipes » Dinner Recipes » Udon Noodle Stir Fry | Sweet Ginger Sesame

Udon Noodle Stir Fry | Sweet Ginger Sesame

June 30, 2016 By Terri Edwards 4 Comments


This udon noodle stir fry with sweet ginger sesame sauce glazed over seared tofu and veggies is an easy stir fry that will make the whole family rush to the table.

Udon Noodle Stir Fry | Sweet Ginger Sesame

We love this stir fry because it’s…

  • Simple to make
  • Chock full of healthy ingredients
  • Loaded with protein and calcium
  • Saucy
  • Crunchy
  • Full of flavor
  • Delicious

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Which vegetables to use in a stir fry

The vegetables chosen to use are completely your preference. Some of the ones we use regularly are mushrooms, Bok Choy, bell peppers, snow peas, and baby corn.

Any vegetables you have on-hand will make a great addition to this recipe. I often include broccoli and red bell peppers.

Udon Noodle Ginger Stir Fry
Broccoli and red bell peppers make a great substitution or addition to this stir fry.

RECIPE CARD BELOW

Freeze tofu to make it even firmer

One trick with this recipe is to freeze the tofu in its container ahead of time. Then defrost before using, because it changes the texture and makes it more firm and spongy which is great for dishes like this.

Freezing tofu for at least one week prior to use makes it so firm you can actually squeeze the excess water out with your hands, just like a sponge. No tofu press necessary.

udon noodle stir fry
Only 4 oz of tofu has nearly 300 mg of calcium.

Nutrition in ginger

Ginger is generally prized for its use as an herb or flavor as a spice and not as a nutritional supplement. According to Self NutritionData, a 2-gram piece of ginger contains only 1.6 calories, 0.7 mg of omega-3 fatty acids and 2.4 mg of omega-6 fatty acids.

It provides 0.1 mg of vitamin C and 0.2 mg of folate. Ginger also contains minute amounts of minerals: 0.3 mg of calcium, 0.9 mg of magnesium, 0.7 mg of phosphorus, 8.3 mg of potassium and only 0.3 mg of sodium.–LiveStrong

Protein in tofu

Unlike most plant-based foods, soy is considered a complete protein, possessing all the essential amino acids. Tofu is thus a good protein source, due both to the amount and nature of the protein it contains.

The protein content is higher in firm types of tofu than in softer types. According to the Illinois Center for Soy Foods (ICSF), a 3-oz. piece of firm tofu has about 13 g of protein, compared with about 4 g in soft tofu. The Vegetarian Resource Group (VRG) puts the content of 4 to 5 oz. of tofu at 11 g.–LiveStrong

Is soy good for you?

Some people are not too sure about tofu, because it contains phytoestrogens. Turns out, phytoestrogens are very health promoting and are not at all like our body’s natural estrogen that can cause harm and lead to disease.

This makes so much sense, because the countries that consume the most soy, such as Japan and China, have the lowest rates of cancer and chronic disease. The short video below will explain the benefits of soy.

Disclosure: This post contains Amazon and/or other affiliate links to my favorite products. If you purchase via my links, I may make a small percentage at no cost to you. Thank you!

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There are many different types of pasta possibilities for this recipe–rice pasta, lo mein, or spaghetti. The udon noodles that I like to use are wheat pasta from Japan.

At my house we love pasta, and we love stir-fries. This recipe is a great way to satisfy both at one time!

 

 

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Udon Noodle Stir Fry | Sweet Ginger Sesame

Udon Noodle Stir Fry | Sweet Ginger Sesame

Yield: 4 servings
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes

This Japanese udon noodle dish with sweet ginger sesame sauce glazed over seared tofu and veggies is a an easy stir fry that will make the whole family rush to the table.

Ingredients

Udon Stir Fry

  • 1 package firm tofu
  • 3 medium green onions, sliced at an angle
  • 1 cup mushrooms, sliced
  • 1 small bunch Bok Choy
  • 1 red bell pepper, diced
  • 1 cup snow peas
  • 8 oz udon noodles

Sweet Ginger Sesame Sauce

  • 2 Tbsp sesame seeds
  • 1 tsp tahini (or dash of sesame oil)
  • 2 Tbsp garlic, minced
  • 2 tsp ginger root, minced (or 1 tsp dried)
  • 4 Tbsp soy sauce
  • 3-5 Tbsp water
  • 1.5 Tbsp agave nectar

Instructions

  1. Drain and press excess water out of tofu and slice into triangles. (NOTE: I like to freeze my tofu in its container, then defrost before use because it changes the texture and makes it more firm & spongy which is great for some dishes like this.) Drizzle with soy sauce and allow to marinate while you prepare the other ingredients.
  2. Cook udon noodles according to package directions, drain, rinse under cool water, and set to the side.
  3. In large wok or skillet, add sesame seeds to dry pan and roast until golden brown and starting to pop.
  4. Transfer roasted seeds to a bowl, add all sauce ingredients, and whisk together.
  5. Place wok or skillet back on the heat and add 1-2 Tbsp of the sauce. Add marinated tofu triangles, as close to a single layer as possible to allow for browning. Cook approximately 3 minutes, until browned, then flip tofu pieces so other side can brown as well. Add more sauce if needed to keep from sticking. Remove from pan and set to the side on a plate.
  6. Return skillet to heat and add 3-5 Tbsp water or veggie broth and Bok Choy. Cook until starting to wilt, approximately 5-7 minutes. Add all other veggies and 1 more Tbsp. of sauce. Allow to cook until veggies are slightly tender.
  7. Toss noodles and the rest of Sweet Sesame Sauce into veggie pan. Add tofu and heat another 3-4 minutes. Serve warm and enjoy!

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn a small percentage from your purchases at no cost to you. Thank you!

  • Cuisinart 726-38H Chef's Classic Stainless 14-Inch Stir-Fry Pan with Helper Handle and Glass Cover
    Cuisinart 726-38H Chef's Classic Stainless 14-Inch Stir-Fry Pan with Helper Handle and Glass Cover
  • Hime Dried Udon Noodles, 28.21-Ounce
    Hime Dried Udon Noodles, 28.21-Ounce
Nutrition Information:
Yield: 4
Amount Per Serving: Calories: 292 Total Fat: 5.6g Carbohydrates: 49g Fiber: 6.1g Sugar: 9.3g Protein: 14.6g
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
© EatPlant-Based.com
Cuisine: Japanese / Category: Dinner Recipes

Did you like this recipe? Please consider rating it with the star rating and leaving a comment below. I love hearing from you! Find me on Facebook, Pinterest, YouTube, and Instagram, and remember SHARING IS CARING. Thanks for helping me spread the word about plant-based nutrition and how delicious the food can be!

Udon Noodle Stir Fry with Sweet Ginger Sauce
A deliciously easy meal to prepare.

Reader Interactions

Comments

  1. Kathleen says

    July 1, 2016 at 10:44 am

    I do wish there was a way to print these recipes without the pictures, ads, etc.
    Your recipes look delicious.

    Reply
    • EatPlant-Based.com says

      July 1, 2016 at 5:22 pm

      To print a black and white plain copy, just click on one of the print buttons. One button is at the top right corner of the recipe, beside the star ratings. It’s just a picture of a printer. The other button is at the bottom of the recipe, beside the email button and says, ‘Print’ on it. Hope this helps!

      Reply
  2. Diane says

    June 7, 2017 at 1:58 pm

    I want to pin individual recipes like this one but cannot find a Pinterest button. Do you have one that I am just not seeing?

    Reply
    • EatPlant-Based.com says

      June 7, 2017 at 4:28 pm

      Diane, if you are on your phone, the share buttons (including Pinterest) are at the top of the recipe photo in blue. And, if you are on a desktop, the share buttons float in the left top corner. Hope this helps and thanks for Pinning!

      Reply

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Terri Edwards

Terri Edwards is the blogger behind EatPlant-Based, a licensed Food for Life instructor with Physicians Committee for Responsible Medicine, and a plant-based writer and speaker. Read More…

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