Tofu Fried Noodles

Name: Tofu Fried Noodles
Cuisine: Indian

Global • Vegan

390

kcal

—

Protein

—

Carbs

—

Fat

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How to Make Tofu Fried Noodles (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

easy

Tofu Fried Noodles are a delicious Indo-Chinese snack that has become a favorite across Indian households and street food stalls alike. This dish beautifully blends global flavors with an Indian twist, using wholesome ingredients and subtle spices for a comforting, satisfying meal. The combination of protein-rich tofu, colorful vegetables like capsicum, carrots, and cabbage, and whole wheat or millet noodles makes this dish both nutritious and hearty. Its origins can be traced to the bustling lanes of Indian cities where Chinese-style stir-fries were adapted to local palates, resulting in a unique fusion cuisine loved by all ages. What sets Tofu Fried Noodles apart is their versatility—they serve as a filling snack, a light lunch, or even a weeknight dinner. The tofu adds a soft texture and absorbs the flavors of soy sauce, ginger, and garlic, while the noodles provide a chewy base. This healthy recipe uses less oil, minimal soy sauce, and a variety of fresh vegetables to keep it light yet flavorful. Whether enjoyed at home or as part of a festive gathering, Tofu Fried Noodles offer a satisfying bite without guilt, making them a perfect choice for health-conscious foodies and calorie counters alike. Their mild yet savory taste ensures that they appeal to kids and adults, fitting seamlessly into the modern Indian kitchen.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Allergens: gluten, soy

Ingredients(for 1 bowl (about 2 cups) per serving)

120 grams Whole wheat or millet noodles (boiled as per packet instructions)
100 grams Firm tofu (cubed)
1 medium Carrot (julienned)
1/2 cup Cabbage (shredded)
1 small Capsicum (bell pepper) (sliced)
2 stalks Spring onion (chopped)
3 cloves Garlic (finely chopped)
1-inch piece Ginger (finely chopped)
1.5 tablespoons Low sodium soy sauce
1/4 teaspoon Black pepper powder
1 tablespoon Sesame oil or cold-pressed vegetable oil
to taste Salt

Instructions

1
Boil the whole wheat or millet noodles as per the packet instructions. Drain, rinse in cold water, and toss with a few drops of oil to prevent sticking.
7 minutes
Do not overcook noodles; keep them al dente for best texture.
2
Heat half the oil in a non-stick kadhai or wok over medium flame. Add the cubed tofu and stir-fry until lightly golden on all sides. Remove and set aside.
4 minutes
Pat tofu dry before frying for a crispier texture.
3
In the same wok, add remaining oil. Add chopped garlic and ginger, sauté till fragrant but not browned.
2 minutes
Keep flame medium to avoid burning garlic.
4
Add julienned carrot, shredded cabbage, and sliced capsicum. Stir-fry on high heat for 2-3 minutes until vegetables are just tender yet crunchy.
3 minutes
Stir constantly to retain the color and crunch of the veggies.

Why This Dish is Healthy

This Tofu Fried Noodles recipe is a healthy choice because it uses whole grains, lean plant protein, and plenty of fresh vegetables, ensuring you get fiber, essential amino acids, and antioxidants in one meal. The recipe is low in saturated fat, cholesterol-free, and adaptable for various dietary needs, making it suitable for weight loss, diabetes management, and vegan diets. By avoiding deep-frying and excess sauces, it remains light yet filling.

Tofu Fried Noodles offer a balanced macronutrient profile, providing plant-based protein from tofu, complex carbohydrates from whole wheat or millet noodles, and dietary fiber, vitamins A and C, and minerals from assorted vegetables. The use of minimal oil and low sodium soy sauce keeps the dish heart-healthy, while the inclusion of ginger and garlic supports immunity and digestion. With no added sugar and a moderate calorie count, this dish supports weight management and muscle maintenance.