Vegetarian Mee Goreng
Global • Eggetarian
How to Make Vegetarian Mee Goreng (Traditional & Healthy Version)
Vegetarian Mee Goreng is a delicious, stir-fried noodle dish that draws inspiration from the bustling streets of South and Southeast Asia, including India’s own vibrant food markets. Although Mee Goreng is originally a Malaysian and Indonesian classic, its vegetarian adaptation has become popular among Indian food lovers seeking healthy snacks packed with flavor. Mee Goreng features springy noodles tossed with crisp vegetables, tangy sauces, and aromatic spices, resulting in a satisfying vegetarian snack that’s both comforting and energizing. The Indian version often utilizes locally available ingredients, like capsicum (bell pepper), cabbage, and fiery green chilies, while substituting egg or meat with protein-rich paneer or tofu, making it suitable for a vegetarian diet. Its bold flavors and quick preparation time make it an ideal choice for busy families, students, or anyone looking for a nutritious, globally inspired dish. Perfect for an evening snack or light lunch, Vegetarian Mee Goreng delivers a delightful balance of spicy, sweet, and savory notes, all in one healthy bowl. Its adaptability and crowd-pleasing taste have made it a favorite at Indian gatherings, potlucks, and even festive celebrations. Pair it with a fresh salad or yogurt for a complete meal that’s sure to impress.
Ingredients(for 1 medium bowl (about 250g cooked))
- 120g Whole wheat noodles (or atta noodles for added fiber)
- 50g Paneer (cubed; substitute tofu for vegan) - optional
- 1/2 cup Cabbage (finely sliced)
- 1/2 cup Carrot (julienned)
- 1/2 cup Capsicum (bell pepper) (thinly sliced)
- 1 small Onion (sliced)
- 2 tbsp Tomato ketchup (low sugar preferred)
- 1 tbsp Soy sauce (low sodium)
- 3 cloves Garlic (finely chopped)
- 1 Green chili (finely chopped) - optional
- 1 tbsp Oil (preferably olive or mustard oil)
- 2 tbsp Spring onion greens (for garnish) - optional
- 1 tsp Lemon juice (freshly squeezed)
Instructions
- 1
Boil the whole wheat noodles as per package instructions. Drain and toss with 1/2 tsp oil to prevent sticking.
7 minutes
Do not overcook noodles; al dente texture is ideal for stir-frying.
- 2
Heat a tawa or wok over medium flame. Add remaining oil and sauté garlic and green chili until fragrant.
2 minutes
Use a heavy-bottomed tawa for even heat distribution and authentic flavor.
- 3
Add onions, stir and cook till translucent. Then add carrots, cabbage, and capsicum. Stir-fry till slightly tender but still crisp.
5 minutes
Quick stir-frying retains vegetable nutrients and crunch.
- 4
Add cubed paneer or tofu, and sauté for 1-2 minutes until lightly golden.
2 minutes
For extra protein, use grilled paneer or toss in cooked moong dal.
Why This Dish is Healthy
This dish is a great healthy option because it combines whole grains, lean protein, and a variety of vegetables, delivering a nutritious meal with plenty of fiber and vitamins. By using whole wheat noodles and reducing oil, Vegetarian Mee Goreng supports weight management and stable blood sugar. The vegetarian ingredients make it suitable for most diets, and it’s easy to adapt for vegan or diabetic needs. With natural spices and minimal processed sauces, it’s a smart choice for health-conscious Indian food lovers.
Vegetarian Mee Goreng is packed with dietary fiber from whole wheat noodles and fresh vegetables, supporting digestive health and satiety. Paneer or tofu provides quality protein, while carrots, cabbage, and capsicum contribute vitamins A, C, and K, plus antioxidants. The use of minimal oil and low-sodium sauces keeps the fat and sodium content in check, making it a heart-healthy choice. This snack offers a balanced blend of macronutrients and micronutrients, ideal for those mindful of their calorie and nutrient intake.
Pro Tips
- 💡Tip 1: Use whole wheat or multigrain noodles for extra fiber.
- 💡Tip 2: Keep veggies crisp by stir-frying on high heat.
- 💡Tip 3: Toss noodles quickly to avoid sogginess.
- 💡Tip 4: Add a squeeze of lemon for a fresh finish.
- 💡Tip 5: Garnish with spring onions for added crunch and flavor.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate in an airtight container for up to 2 days. Reheat gently before serving.
Best served: Lunch or Evening Snack
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 390.0 kcal |
| Protein | 5.2 g |
| Carbohydrates | 28.0 g |
| Total Fat | 6.0 g |
| Fiber | 2.4 g |
| Sugars | 3.2 g |
| Iron | 1.5 mg |
| Calcium | 38.0 mg |
| Sodium | 480.0 mg |
| Potassium | 120.0 mg |
| Cholesterol | 0.0 mg |
| Vitamin A | 210.0 IU |
| Vitamin C | 7.0 mg |
| Magnesium | 22.0 mg |
| Zinc | 0.5 mg |
| Phosphorus | 65.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 1.2 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 30.0 µg |
