Tofu with Vegetables, Soy Sauce, and Rice Noodles

Name: Tofu with Vegetables, Soy Sauce, and Rice Noodles
Total time: 20 min
Yield: 1 serving
Cuisine: Home cooking
Ingredients: Tofu — 220 g; Rice noodles — 65 g; Broccoli (frozen) — 100 g; Bell peppers — 80 g; Garlic — 5 g; Fresh ginger — 6 g; Soy sauce — 20 ml; Sesame seeds — 5 g; Sunflower oil — 8 ml; Salt — 1 g

Tofu is stir-fried with broccoli, pepper, garlic, and ginger. The rice noodles cook right in the sauce, soaking up the flavor of the vegetables.

Time: 20 min
Serving: 576 kcal
Ingredients: ≈ $3.32
Protein: 28 g

Healthy High protein Meat-free Quick

Tofu with Vegetables, Soy Sauce, and Rice Noodles

Ingredients

1 Tofupack 300 g ≈ $2.50 220 g
2 Rice noodlespack 400 g ≈ $2.80 65 g
3 Broccoli (frozen)pack 400 g ≈ $1.80 100 g
4 Bell peppers≈ $6.00 per kg 80 g
5 Garlic≈ $10.00 per kg 5 g
6 Fresh ginger≈ $8.00 per kg 6 g
7 Soy sauce 20 ml
8 Sesame seeds 5 g
9 Sunflower oil 8 ml
10 Salt 1 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

Cut the tofu¹ into cubes, slice the pepper into strips, and finely chop the garlic⁵ and ginger.
Heat oil in a deep skillet and fry the tofu¹ for 4 minutes until the edges are golden.
Add the broccoli³, pepper, garlic⁵, and ginger, and stir-fry for 4 minutes.
Pour in the soy sauce and 120 ml hot water, add the rice² noodles, and cover with a lid.
Cook for 5 minutes, until the noodles soften and absorb some of the sauce.
Stir, sprinkle with sesame seeds, and heat for 1 minute until evenly coated in sauce.

Tips

Why it works: Fry the tofu before the vegetables: the cubes dry out on the outside and won't crumble when you add the water and soy sauce.
Substitutions: Swap the fresh ginger for 1 g of dried ground ginger, and the taste will be sharper. You can replace the broccoli with cauliflower in the same amount.
Common mistakes: A common mistake is leaving the noodles under the lid too long: they stick into a dense clump and look cloudy after 6-7 minutes.
Storing and reheating: Keep it in the fridge for up to 2 days. Reheat in a pan with 1-2 spoonfuls of water so the noodles loosen again.
Serve with: Serve it for dinner with cucumber or a simple cabbage salad, to add fresh crunch to the hot noodles.

In short

Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.

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Nutrition

Per serving and share of 2000 kcal

Calories	576 kcal	29%
Protein	28 g	37%
Fat	22 g	31%
Carbs	71 g	27%
Per 100 g	113 kcal

Cost

≈ $3.32per serving

Average supermarket prices, BLS (U.S. Bureau of Labor Statistics), October 2026. Your store will differ: products come in packs and each chain sets its own prices. The priciest item here is tofu.

You will need

Stove

Plan a week

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What to cook

What to cook with broccoli What to cook with tofu What to cook with bell peppers

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