This Easy Peanut Vegetable Noodle Stir-Fry (Meal Prep) is delicious, nutritious, and—just as the name suggests—easy to prepare. I’ve been making some version of it ever since we went plant-based 8 years ago.
It’s a colorful, balanced dish with baked tofu, fresh vegetables, and a creamy peanut lime sauce. Each serving has 34 g of plant protein and 8 g of fiber. That makes it a great option if you’re looking to increase fiber gradually (too much too quickly can cause bloating) or if you want to cook for family members who aren’t used to a higher-fiber diet.
This recipe works well for weeknight dinners or meal prep, since it keeps nicely and tastes just as good reheated.
Why I love this recipe (as a nutritionist)
- High-protein: 34g per serving supports muscle repair and keeps you fuller for longer.
- Rich in calcium: 583 mg per serving, great for bone health.
- Good fiber source: 8g per serving helps with digestion and gut balance.
- Colorful vegetables: Broccoli, carrots, and red bell pepper provide antioxidants and vitamin C.
- Meal prep friendly: Holds up well for easy lunches and dinners throughout the week.
Ingredient notes
- Tofu: Extra-firm tofu is ideal for baking, air-frying, or pan-frying. It adds plant-based protein and a satisfying texture. I like to bake or airfry it, it gives it a very nice texture, without having to add too much oil. But you can also pan-fry it if you prefer.
- Udon noodles: These chewy wheat noodles form the base of the stir-fry. Soba noodles are also a suitable option. Use 100% buckwheat soba for a gluten-free option.
- Shiitake Mushrooms: Shiitake mushrooms bring a delicious umami flavor, and are a good source of fiber, vitamins, and minerals, including vitamin D, B vitamins, and selenium. Fresh shiitake can be quite expensive. If available to you, try shopping at an asian supermarket, where they are usually much more affordable. If that’s not an option, you can use dried shiitake (rehydrate before using), or swap for button mushrooms.
- Peanut butter: Creates a creamy, protein-rich sauce. Almond or cashew butter can be used as a substitute. Tahini makes a great nut-free sauce.
- Lime and ginger: Bring brightness and freshness to balance the rich peanut flavor.
How to make this recipe (summary)
Start by baking the tofu until golden, or pan-fry if you prefer.
Cook the udon noodles, then rinse under cold water to stop them sticking.
Blend the peanut sauce ingredients until smooth and creamy.
Stir-fry the vegetables in sesame oil until tender but still crisp.
Add the cabbage, then stir in tofu, scallions, and peanut sauce.
Serve with noodles, topping with sesame seeds for crunch. View recipe card below for detailed instructions.
Variations and tips
- Gluten-free option: Use rice noodles or soba noodles as a substitute for udon. Make sure to use 100% buckwheat soba and gluten-free certified tamari if needed.
- Milder spice: Reduce or omit sriracha if you prefer less heat.
- Nut-free version: Swap peanut butter with tahini.
- Extra protein: Add edamame or more tofu for an even bigger protein boost.
- Different veggies: Try zucchini, bok choy, or snap peas for variety. Cilantro also makes a great topping.
- Low-sodium option: Udon and some other noodles can be quite high in sodium. After boiling, they usually end up with about 15% less sodium than what’s listed on the packet, but this can still be too high for people actively working to lower their hypertension. A simple swap is to use spaghetti or linguine, which usually don’t have salt added (but always check the packet), for a tasty low-sodium alternative.
- Gut Health: Add some Kimchi when ready to serve for extra gut health points.
- If you like this recipe, you’ll also love our other high-protein noodle recipes: High-Protein Udon Noodle Meal Prep, High-Protein Noodle Salad with Almond Dressing, or High-Protein Soba Noodle Salad.
Why you’ll love this veggie noodle stir fry TLDR
- High protein
- Meal prep friendly
- Flavor-packed
- Colorful veggies
- Easy weeknight
FAQ
- Is this recipe gluten-free? It can be if you use 100% buckwheat soba noodles instead of udon, and certified gluten-free tamari.
- Can I make this nut-free? Yes, replace peanut butter with tahini.
- How do I store leftovers? Store in an airtight container in the fridge for up to 5 days. R
- Can I meal prep this? Absolutely, it reheats well and keeps its flavor.
- What can I substitute for tamari? Soy sauce or coconut aminos both work well.
Veggie Noodle Stir Fry with Peanut Lime Sauce
Quick tofu and veggie udon with a creamy peanut lime sauce. Bake tofu, stir-fry broccoli, mushrooms, pepper, carrots, and cabbage, then toss with noodles and a blender sauce. High protein and great for meal prep.
Equipment
- Oven
- Baking Sheet
- Large Pot
- air fryer (optional)
Ingredients
Stir Fry
- 1 lb (450 g) extra firm tofu - chopped in small cubes
- 9.5 oz (270 g) udon noodles, uncooked
- 2 tsp (10 ml) sesame oil
- 1 broccoli - medium, chopped into florets
- 3.5 oz (100 g) shiitake mushrooms - sliced
- 1 red bell pepper - sliced into strips
- 2 carrots - cut into matchsticks
- 5.5 oz (155 g) cabbage - finely sliced
- 4 scallions - sliced
- 2 tsp (4 g) black sesame seeds - optional
Peanut Sauce
- ¼ cup (60 g) peanut butter
- 1 cup (240 ml) dairy-free milk - soy preferred
- 1.5 tbsp (23 ml) tamari, reduced sodium preferred
- 1 tbsp (15 ml) Sriracha
- 2 tbsp (30 ml) lime juice
- 2 garlic cloves
- 1 tbsp (15 g) fresh ginger
- 1 tbsp (15 ml) maple syrup
Instructions
- Cook the tofu: Preheat the oven to 390 degrees F (200 C), and bake the tofu for 25 minutes, until slightly golden and puffy. Alternatively, you can use an air fryer or stir fry it on a pan for a similar result.
- Prepare the noodles: Cook the udon noodles according to the package instructions. Drain, then rinse under cold water until completely cooled to prevent the noodles from sticking.
- Prepare the peanut sauce: In a blender, combine the peanut butter, milk, tamari, sriracha, lime juice, garlic, ginger, and maple syrup. Blend until smooth and set aside. Add all the sauce ingredients to a blender and blend until smooth. Set aside.
- Prepare the stir fry: In a large pot on medium heat, add the sesame oil, broccoli, shiitake mushrooms, bell pepper, and carrots. Cook for 10 minutes, covered, until the vegetables soften. Stir occasionally.
- Add the cabbage and cook for a further 2 minutes.
- Add the tofu, scallions, and peanut sauce to the pot. Stir well to combine. Cook for a couple of minutes, until the sauce is heated through (skip this step if you’re meal prepping for later).
- Divide the noodles and stir-fry into 4 containers or bowls, top with sesame seeds if using, and enjoy!
