Udon Noodles Tofu Stir Fry Recipes Easy
Vegan Udon Stir Fry with Tofu
Are you still looking for a quick, simple and yet healthy and filling stir fry recipe? If so, I've got you covered with today's recipe! This vegan udon stir fry with tofu is really easy to prepare, it's full of veggies and flavor thanks to the simple peanut-butter-soy-sauce. So, without any further ado, let's jump right in and I'll show you how to make these delicious, stir-fried udon noodles.
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Stir Fried Udon Noodles – Plant-Based, Healthy & Well-Balanced
If you're still wondering what the hell udon noodles actually are, let me clear that up real quick. Udon noodles are Japanese wheat noodles. You can buy them dried or already precooked and individually portioned.
Udon noodles have an almost white color, an elastic and soft consistency and are super thick. You can usually find them in the pre-cooked and dried version In the Asian section of supermarkets and in Asian grocery stores.
For this recipe, you can use both versions. However, to save myself even more time and some dish cleaning, I opted for the pre-cooked version.
And yes, I know, I usually keep telling we should use whole wheat noodles instead of regular pasta. And no, udon noodles are not made of whole wheat flour. So why, am I using these white flour noodles anyway?
Well, firstly, I love the taste and texture of the noodles. Especially because our stir fried udon noodles will soak up the delicious peanut-butter-soy-sauce like no other type of noodle would be able to.
Secondly, we have so many colorful vegetables in our udon stir fry that our dish is already very high in fiber and vitamins. In addition, the tofu provides protein and the sauce and oil for frying add a portion of healthy fats.
The result – despite the white flour noodles – is a very balanced and healthy dish that is even vegan.
Ingredients
The quantities, as they are given in this vegan udon stir fry recipe, are equal to two servings. However, feel free to double, triple, or halve them, depending on how many people you're cooking for.
And of course, leftovers are a great thing here! Therefore, you are welcome to prepare the double amount and save the rest for the following days.
If you like to have a larger portion or one with more or less calories, carbs, proteins, or fats, feel free to adjust the amount of carbs and/or protein and fats to your individual needs.
I always base portion sizes on my personal dietary needs (presumably those of the average woman). However, you or perhaps one of your fellow eaters may need more (or less) than I do.
Ingredients for the Udon Stir-Fry
- 200 grams or 7 ounces of (extra-)firm tofu
- one teaspoon of vegetable oil (like canola, sesame, olive or avocado oil)
- one zucchini
- two carrots
- one large or two small heads of pak choi
- a small piece of fresh ginger and a clove of garlic
- 200 grams or 7 ounces of mushrooms
- 400 grams or 14 ounces of pre-cooked udon noodles
- two spring onions (the green part only)
Additionally, you will need some more ingredients to whisk up the sauce. These are, a teaspoon of coconut blossom sugar, a tablespoon of soy sauce, a heaping teaspoon or two teaspoons of peanut butter, and two teaspoons each of Worcester sauce and oyster sauce or a mushroom-based vegetarian seasoning sauce. Furthermore, you'll need a half teaspoon of rice vinegar, two to three teaspoons of water, and a half to whole teaspoon of Sambal Oelek.
Alternatives and Substitutions
Instead of tofu, feel free to use some tempeh or, if it doesn't have to be vegetarian, chicken, beef, or shrimp for this udon stir fry. Just make sure that you don't sauté ingredients like beef or shrimp as long as I did with the tofu.
Also, you can swap out the veggies I used for something else. Especially broccoli, cabbage or bell peppers would also go well with this stir fired udon noodle recipe. So, feel free to use whatever you have on hand.
And I know it looks like a lot of ingredients at first, especially for the sauce. But these are ingredients that will last forever and can be used in a lot of different ways. So, in case you don't already have these ingredients at home, I'm sure that this little investment is worth it.
Lastly, you can also substitute the coconut blossom sugar with brown or white sugar.
Vegan Udon Stir Fry – Here's How to Make It
Alright, let's get started with the actual recipe. Today I'm going to describe the more relaxed version of this recipe, that takes a few more minutes since we'll prepare all the ingredients beforehand.
However, if you're an advanced cook and able to chop quite quickly, you can also prepare all the vegetables while you're already frying the tofu.
With that said, let's get started. First, we start with the tofu by carefully squeezing the liquid out of the tofu block bevor cutting it into one to two centimeter cubes.
Set the tofu aside for a moment and move on to the vegetables. First, wash your zucchini and pak choi thoroughly, peel the carrots and clean the mushrooms.
Then halve the zucchini lengthwise and cut both halves into thin slices. Next, you can either roughly grate the carrots or cut them into spirals by using a spiraliser. Lastly, cut the mushrooms as well as the pak choi into thin strips.
Let's Start Frying
Okay, since almost everything is prepared, we can move on to the stove, where we heat up a wok or a relatively large pan. Add the oil and the tofu cubes and fry them for about seven to ten minutes over medium-high to high heat. Make sure to give it a toss every now an than.
Meanwhile you can peel the garlic and ginger and finely dice or grate both. You can also wash the spring onions and cut the green part into thin strips.
Once the tofu is nicely crispy, you can add the zucchini and carrots and fry them for about five minutes. Next add the ginger, garlic and mushrooms and keep frying them for another three minutes.
Then throw in the pak choi strips and fry them for two more minutes.
Udon Noodles and a Salty Peanut Butter Soy Sauce
Alright, in the meantime, while all those vegetables are frying, we have enough time to make the sauce for our udon stir fry.
To do this, simply put all the ingredients in a small bowl and mix them until there are no more peanut butter lumps.
Now, once all the veggies are fried nicely and the tofu has a golden crispy crust, we can add the cooked or pre-cooked udon noodles. Give it a good mix so that the noodles don't stick together.
Then reduce the heat to low and pour over the sauce. Give it one more good stir to make sure that the udon noodles and vegetables soak up all these delicious flavors. Then add the green onion strips and serve your udon stir fry on two plates.
Simply, Quick & Delicious
That's it! You see, this yummy, vegan udon stir fry with tofu is really easy and quick to make. And in case you cook on a gas stove, things go a bit faster than on my ceran cooktop. As soon as the tofu has a slightly golden crispy outside and the veggies are nicely soft, you can move on to the next step of the recipe.
I hope you like this delicious and simple udon stir fry and that you give it a try soon.
If you have any further questions or suggestions, feel free to drop them in the comments, or send me a massage via email at contact@julesbalancedrecipes.com or Instagram (@julesbalancedrecipes).
And in case, you've tried this vegan udon stir fry, I'd appreciate your comment and rating on this recipe. It's easy to do via the comments section below this post and it would mean the world to me.
Have fun trying it out and bon appétit,
Jules
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Udon Stir Fry with Tofu
A very simple lunch or dinner recipe with Japanese udon noodles, a flavorful Asian peanut butter and soy sauce, crispy tofu, and lots and lots of vegetables.
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1 Wok or a large frying pan
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1 box grater or a spiraliser
- 200 g (extra-)firm tofu (~7 oz)
- 1 tsp vegetable oil
- 1 zucchini
- 2 carrots
- 1 pak choi if it's a small one take two
- 1 small piece of ginger
- 1 clove of garlic
- 200 g mushrooms (~7 oz)
- 400 g pre-cooked udon noodles (~14 oz)
- 2 spring onions green part only
sauce
- 1 tsp coconut blossom sugar (alternatively white or brown sugar)
- 1 tbsp soy sauce
- 2 tsp peanut butter
- 2 tsp Worcester sauce
- 2 tsp oyster sauce or a mushroom-based vegetarian seasoning sauce
- ½ tsp rice vinegar
- 2-3 tsp water
- ½-1 tsp sambal oelek
Preperations
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Squeeze the tofu and cut it into one to two centimeter (0.5 to 1 inches) cubes.
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Wash the zucchini and pak choi, peel the carrots and clean the mushrooms thoroughly. Cut the zucchini into thin half-moon-slices, the mushroom into thin slices, and the pak choi into strips. Either coarsely grate the carrots or use a spiraliser to cut them into thin, noodle-shaped strips.
Fry Tofu and Sauté Vegetables
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Heat your wok on medium-high to high heat, add the oil and tofu cubes and fry them for about 7-10 minutes or until they become crispy and golden.
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Add the zucchini and carrots and stir-fry for another five minutes or until the veggies become nicely soft. Meanwhile, peel and finely dice or grate the ginger and garlic, wash the green onions and cut the green part into thin strips.
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Next, add the mushrooms, ginger and garlic and sauté for another three minutes before adding the pak choi for another two minutes.
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Meanwhile, whisk all the ingredients for the sauce in a small bowl until there are no more peanut butter lumps left.
Add Noodles and Sauce
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Now, add the precooked udon noodles and stir well to separate them, since they tend to stick together. Reduce the heat to low, add the sauce and give it one more good stir.
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Once then oodles have soaked up most of the sauce, add the green onions and serve the udon stir fry on two plates.
nutritional values per serving:
- calories: 520 kcal
- fat: 16 g
- carbs: 61 g
- protein: 30 g
Source: https://julesbalancedrecipes.com/en/vegan-udon-stir-fry/
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