Tofu Char Kway Teow
Global • veg
How to Make Tofu Char Kway Teow (Traditional & Healthy Version)
Tofu Char Kway Teow is a beloved Malaysian noodle stir-fry that captures the multicultural spirit of Malaysia’s vibrant food scene. Traditionally enjoyed in bustling hawker centers, this vegetarian take offers a wholesome twist on the classic, replacing meat with protein-rich tofu while retaining all the signature smoky, savory flavors. Char Kway Teow is known for its wok hei (breath of the wok), a unique aroma and taste achieved by high-heat stir-frying in a well-seasoned wok. This healthy version uses less oil, wholegrain flat rice noodles (kway teow), and a medley of local ingredients such as chives (kucai), bean sprouts (tauge), and fresh tofu for a balanced meal. It’s a great choice for lunch, providing sustained energy through complex carbohydrates and plant-based protein. The interplay of light soy sauce, a touch of dark soy, and a hint of chili brings out the deep umami flavor. Tofu Char Kway Teow is a testament to Malaysia’s food heritage, blending Chinese, Malay, and Indian influences in one delicious, nutritious dish.
Ingredients(for 1 medium plate per person (about 350g))
- 200g Fresh flat rice noodles (kway teow) (wholegrain if available)
- 150g Firm tofu (cut into cubes)
- 1 cup Bean sprouts (tauge) (washed and drained)
- 3 cloves Garlic (minced)
- 1/2 cup Chives (kucai) (cut into 5cm lengths)
- 2 tbsp Light soy sauce
- 1 tsp Dark soy sauce
- 1 tbsp Chili paste (or fresh sliced red chilies) - optional
- 1.5 tbsp Cooking oil (use canola or sunflower oil)
- 1/4 tsp White pepper powder
- to taste Salt
- 1 small piece Pandan leaf (knotted, optional for aroma) - optional
Instructions
- 1
Pat tofu dry and cut into bite-sized cubes. Heat half the oil in a non-stick wok over medium-high heat. Pan-fry the tofu cubes until golden on all sides, about 5 minutes. Remove and set aside.
5 minutes
Use firm tofu to prevent breaking during stir-fry.
- 2
Add the remaining oil. Sauté minced garlic and pandan leaf (if using) until fragrant and lightly golden.
2 minutes
Pandan adds a uniquely Malaysian aroma; remove before serving.
- 3
Add chili paste and stir-fry for 1 minute until oil is tinted red and aromatic.
1 minute
Adjust chili to preferred spice level. Omit for a kid-friendly version.
- 4
Add flat rice noodles, gently separating them with tongs. Drizzle in light soy sauce, dark soy sauce, and a pinch of salt. Stir-fry over high heat to develop wok hei.
4 minutes
Avoid stirring too vigorously to keep noodles intact.
Why This Dish is Healthy
Choosing Tofu Char Kway Teow is a smart, health-conscious decision because it features lean plant protein, a moderate amount of healthy oil, and plenty of fiber-rich vegetables. The use of wholegrain noodles and minimal sauces keeps the glycemic index lower, making it suitable for weight management and blood sugar control. It’s filling, nutritious, and supports a balanced Malaysian vegetarian lunch.
This Tofu Char Kway Teow provides a balanced combination of complex carbohydrates from wholegrain noodles, plant-based protein from tofu, and fiber from bean sprouts and chives. Tofu is a good source of calcium and iron, while the use of minimal oil keeps the fat content moderate. Fresh vegetables contribute B-vitamins, vitamin C, and antioxidants. This dish is naturally cholesterol-free and can be easily adapted for low-sodium or high-protein diets.
Pro Tips
- 💡Tip 1: Use a well-seasoned wok for authentic wok hei flavor.
- 💡Tip 2: Avoid over-stirring the noodles to keep them from breaking.
- 💡Tip 3: Prep all ingredients before cooking; stir-frying moves quickly.
Storage & Serving
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat in a hot wok or microwave. For best texture, consume fresh.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 400.0 kcal |
| Protein | 15.0 g |
| Carbohydrates | 58.0 g |
| Total Fat | 10.0 g |
| Fiber | 1.7 g |
| Sugars | 1.1 g |
| Sodium | 410.0 mg |
| Potassium | 145.0 mg |
| Cholesterol | 0.0 mg |
| Vitamin A | 38.0 IU |
| Vitamin C | 2.5 mg |
| Calcium | 88.0 mg |
| Iron | 1.3 mg |
| Magnesium | 22.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 78.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 0.7 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 19.0 µg |
