Prawn Fried Noodles
Global • non_veg
How to Make Vegetarian Prawn Fried Noodles (Traditional & Healthy Version)
Prawn Fried Noodles is a globally beloved Indo-Chinese snack that has made its way into the hearts and kitchens of India, especially in urban centers like Mumbai and Kolkata. Traditionally, this dish features succulent prawns tossed with stir-fried noodles, fresh vegetables, and aromatic spices, creating a harmonious balance of flavors and textures. In this healthy and vegetarian adaptation, we substitute prawns with protein-rich soya chunks, ensuring that classic taste and chewy texture while keeping the dish suitable for vegetarians. This vegetarian Prawn Fried Noodles recipe is packed with colorful veggies such as bell peppers, carrots, and cabbage, making it nutrient-rich and visually appealing. The combination of whole wheat noodles and minimal use of oil ensures a lighter version that suits calorie-conscious eaters. The bold Indo-Chinese flavors—soy sauce, ginger, garlic, and green chilies—are carefully balanced for an irresistible snack that is quick to prepare and perfect for busy Indian households. Whether served at a family get-together or as a healthy evening snack, these noodles are sure to be a hit with all age groups.
Ingredients(for 1 medium bowl (about 200g cooked noodles))
- 120g (dry weight) Whole wheat noodles (Use atta-based noodles for extra fiber)
- 1/2 cup Soya chunks (Soaked and squeezed; vegetarian prawn substitute)
- 1 small Carrot (Julienned)
- 1 medium Capsicum (bell pepper) (Julienned, any color)
- 1 cup Cabbage (Shredded)
- 1 small Onion (Thinly sliced)
- 2 tbsp Spring onion greens (Chopped, for garnish)
- 1 tsp Ginger (Finely chopped)
- 1 tsp Garlic (Finely chopped)
- 1 Green chili (Slit, adjust to taste) - optional
- 2 tsp Low-sodium soy sauce (For authentic flavor)
- 1/4 tsp Black pepper powder (Freshly ground)
- 1 tbsp Sesame oil (Or use olive oil for lighter option)
- To taste Salt
Instructions
- 1
Boil whole wheat noodles as per package instructions. Drain and toss with a few drops of oil to prevent sticking.
5 minutes
Do not overcook noodles; keep them slightly firm (al dente) for better texture.
- 2
Soak soya chunks in hot water for 10 minutes. Squeeze out water and chop into bite-sized pieces.
10 minutes
Rinse soya chunks in cold water after soaking to remove any raw flavor.
- 3
Heat sesame oil in a large wok or kadhai on high flame. Add ginger, garlic, and green chili; sauté until fragrant.
2 minutes
Use high heat for authentic stir-fry flavor and to retain crunchiness of veggies.
- 4
Add onions and sauté until translucent. Add carrots, bell peppers, and cabbage; stir-fry for 2-3 minutes until just tender but still crisp.
4 minutes
Do not overcook vegetables to preserve nutrients and crunch.
Why This Dish is Healthy
Choosing whole wheat noodles over refined versions increases fiber, aiding digestion and keeping you fuller for longer, which is beneficial for weight management. Soya chunks provide an excellent protein boost, making this a great option for vegetarians and those looking to increase their protein intake. The abundance of fresh vegetables supplies antioxidants and essential micronutrients without excess calories. This recipe avoids deep-frying and artificial additives, making it suitable for calorie-conscious and health-focused individuals.
This vegetarian prawn fried noodles recipe is rich in plant-based protein from soya chunks and dietary fiber from whole wheat noodles and assorted vegetables. The use of minimal oil and low-sodium soy sauce helps keep saturated fat and sodium levels in check, supporting heart health. Vitamins A, C, and K from carrots, bell peppers, and cabbage, along with important minerals like iron and calcium, contribute to immune support and bone health. This wholesome snack offers a balanced mix of carbohydrates, protein, and healthy fats, making it a nourishing addition to any meal plan.
Pro Tips
- 💡Tip 1: Always use high heat for stir-frying to retain the crunch of vegetables.
- 💡Tip 2: Pre-boil noodles and let them cool before stir-frying to avoid sogginess.
- 💡Tip 3: Toss noodles with a few drops of oil after draining to prevent sticking.
- 💡Tip 4: Use freshly chopped ginger and garlic for maximum aroma.
- 💡Tip 5: Adjust soy sauce and seasoning at the end to avoid over-salting.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 420.0 kcal |
| Protein | 7.5 g |
| Carbohydrates | 22.0 g |
| Total Fat | 5.8 g |
| Fiber | 1.6 g |
| Sugars | 1.2 g |
| Iron | 1.1 mg |
| Calcium | 28.0 mg |
| Sodium | 410.0 mg |
| Potassium | 160.0 mg |
| Cholesterol | 38.0 mg |
| Vitamin A | 60.0 IU |
| Vitamin C | 3.5 mg |
| Magnesium | 18.0 mg |
| Zinc | 0.6 mg |
| Phosphorus | 85.0 mg |
| Vitamin D | 0.6 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 1.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.7 µg |
| Folate | 18.0 µg |
