Veggie Noodle Stir Fry w/ Peanut Lime Sauce (Meal-Prep)

This Veggie Noodle Stir Fry w/ Peanut Lime Sauce meal prep recipe is delicious, nutritious, and easy to prepare. It’s actually one of my favorite recipes and one that I’ve been tweaking for many years to perfect. The combination of the extra-firm tofu, fresh veggies, shiitake mushrooms, and udon noodles, all coated in a rich and creamy peanut sauce, make it truly satisfying. With 31 grams of protein per serving, it’s perfect to meal prep for a quick, filling, and nutritious lunch or dinner when you’re on the go.

Why This Recipe Works

• High in Protein: Thanks to extra-firm tofu and peanut sauce.
• Perfect for Meal Prep: Make a batch and enjoy it throughout the week.
• Nutrient-rich: Loaded with vitamins and minerals from fresh veggies.
• Deliciously Flavorful: So many exciting flavors!

Step-By-Step Instructions

Start by preheating your oven to 390F (200 C), and bake the diced extra firm tofu for 20 minutes (you can also use an air fryer or stir-fry it on a pan). Cook the udon noodles according to the package instructions. Add all the sauce ingredients to a blender and blend until smooth. To a large pot on medium heat, add the sesame oil, broccoli, capsicum, and carrots. Cook for 5 to 7 minutes until the vegetables soften. Add the baked tofu, shredded cabbage, and peanut sauce. Stir well to combine and cook for 5 minutes, until the cabbage has softened. Divide the stir fry into 4 containers, and top with fresh chili, sesame seeds, and sliced scallions. Enjoy!

Ingredient Notes

• Extra Firm Tofu: Provides protein and a satisfying texture, providing about 10 grams of protein per 3.5 ounces (100 grams).
• Peanut Butter: Adds creaminess and a rich flavor to the sauce. Peanut butter is also a good source of healthy fats, protein, vitamin E, niacin, and magnesium.
• Udon Noodles: Perfect for stir-fries with their chewy texture. They’re made from wheat flour and water, making them a good source of carbohydrates for energy.
• Tamari: A gluten-free alternative to soy sauce. Adds a savory umami flavor to dishes.
• Shiitake Mushrooms: Shiitake mushrooms are a good source of fiber, vitamins, and minerals, including vitamin D, B vitamins, and selenium.
• Cabbage: Cabbage is low in calories and a good source of dietary fiber. It’s rich in vitamin C, vitamin K, and various antioxidants.

FAQ

• Is this recipe gluten-free? No, udon noodles are made with wheat, which contains gluten. A good alternative would be 100% buckwheat soba noodles. Although tamari is usually gluten-free, it is best to double-check the ingredients and get a certified gluten-free one if necessary.
• Is it suitable for a plant-based diet? Absolutely! This recipe is entirely vegan.
• How long can I store it? It can be refrigerated for up to 5 days.
• Can I enjoy it hot or cold? This one is meant to be reheated.
• Is there a substitute for tofu if I’m not a fan of tofu? You can substitute tofu with tempeh or seitan for a similar protein-rich alternative. Edamame or black beans would also be great!
• What can I use as a replacement for peanut butter in the sauce? If you have a peanut allergy or prefer a different flavor, almond butter or cashew butter can be used as a substitute for peanut butter.
• Is there a low-sodium version of this recipe? To reduce sodium content, you can use low-sodium soy sauce or tamari in the peanut sauce. Additionally, omitting or reducing the amount of added salt can help lower the overall sodium content.

Variations and Tips

• Protein-Packed Twist: Boost the protein content by adding edamame, tempeh, or marinated tofu to the stir fry. These additions provide extra texture and flavor.
• Spice it Up: If you enjoy extra heat, consider adding a sprinkle of fresh chili or more sriracha to the peanut sauce for a spicy kick.
• Plant diversity: Experiment with different vegetables like baby corn, bok choy, or zucchini. You can also sprinkle toasted sesame seeds for extra crunch and flavor.
• Sauce Consistency: Adjust the sauce consistency to your preference by adding more or less soy milk. For a thicker sauce, use less soy milk; for a thinner sauce, add a bit more.
• Fresh Herbs: Elevate the flavors with a sprinkle of fresh cilantro, Thai basil, or mint leaves before serving. Fresh herbs add brightness and freshness to the dish.
• Serving Ideas: Add some kimchi or a side of pickled ginger for extra zing.

Why You’ll Love This Peanut Lime Noodle Stir Fry

• High-protein
• Vegan
• Nutrient-rich
• Easy to make
• Perfect to meal prep

Veggie Noodle Stir Fry with Peanut Lime Sauce

4.9 from 7 votes

A nutritious and easy-to-prepare stir fry featuring tofu, fresh veggies, shiitake mushrooms, and udon noodles, all in a rich and creamy peanut sauce. Perfect for a quick, filling, and nutritious meal prep.

Sarah Cobacho (plantbaes.com)

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Prep TimePrep Time 15 minutes mins

Cook TimeCook Time 30 minutes mins

Total TimeTotal Time 45 minutes mins

Video

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Equipment

• Gold Measuring Cups and Spoons

Servings 4

Ingredients

• ▢ 450 g extra firm tofu, diced in cubes
• ▢ 1 tsp sesame oil
• ▢ 1 red bell pepper (capsicum)
• ▢ 2 carrots, diced
• ▢ 1 broccoli - head chopped into florets
• ▢ 1 cup (70 g) shredded cabbage
• ▢ 2 scallions, sliced
• ▢ 8 shiitake mushrooms, sliced
• ▢ 3 serves udon noodles

Peanut Sauce

• ▢ 4 tbsp peanut butter
• ▢ 1 cup (236.59 ml) soy milk
• ▢ 2 tbsp tamari
• ▢ 1 tbsp hot sauce
• ▢ 1 lime, juiced
• ▢ 2 garlic cloves
• ▢ 1 tbsp fresh ginger
• ▢ 1 tbsp agave syrup (or sweetener of choice)

Instructions

• Preheat the oven to 390 degrees F (200 C), and bake the tofu for 20 minutes. Alternatively, you can use an air fryer or stir fry it on a pan for a similar result.
• Cook the udon noodles according to the package instructions. Drain and set aside.
• Add all the sauce ingredients to a blender and blend until smooth. Set aside.
• In a large pot on medium heat, add the sesame oil, broccoli, shiitake mushrooms, bell pepper, and carrots. Cook for 5 to 7 minutes until the vegetables soften.
• Add the tofu, cabbage, scallions and peanut sauce to the pot. Stir well to combine and cook for 5 minutes, until the cabbage has softened.
• Divide the stir fry into 4 containers, add your favorite toppings, and enjoy within 5 days!

Nutritional Information

Per Serving

Calories 572kcalCarbohydrates 76gProtein 31gFat 19gSodium 1050mgFiber 7gVitamin A 390IUVitamin C 86mgCalcium 498mgIron 4mg