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.
We love this stir fry because it’s…
- Simple to make
- Chock full of healthy ingredients
- Loaded with protein and calcium
- Full of flavor
Which vegetables to use in a stir fry
Any vegetables you have on-hand will make a great addition to this recipe. I often include broccoli and red bell peppers.
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!
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.
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. This short video will explain the benefits of soy.
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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
- 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.
- Cook udon noodles according to package directions, drain, rinse under cool water, and set to the side.
- In large wok or skillet, add sesame seeds to dry pan and roast until golden brown and starting to pop.
- Transfer roasted seeds to a bowl, add all sauce ingredients, and whisk together.
- 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.
- 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.
- Toss noodles and the rest of Sweet Sesame Sauce into veggie pan. Add tofu and heat another 3-4 minutes. Serve warm and enjoy!
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Nutrition Information:Yield: 4
Amount Per Serving: Calories: 292 Total Fat: 5.6g Carbohydrates: 49g Fiber: 6.1g Sugar: 9.3g Protein: 14.6g
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