Tofu Recipe With Mung Bean Noodles

4.8 stars from 4 ratings of Stir Fry Tofu With Mung Bean Noodles

About this Tofu recipe

I have always loved Eastern cuisine especially From Asia such as Chinese, Japanese, Indian and Thai. This dish is a cross between Chinese and Thai with a greater Thai influence.

My finance likes heavy food. He is a muscular guy and burns a lot of energy and Jamaican food has a lot of starch and fat. About a week ago my doctor told me to lose the extra pounds I put on, cut out the starch and fat. I don't use a lot of fat, if I can help it, but we do eat a lot of meat, rice and flour.

When I told him what the doctor said, he agreed to eat whatever I want, so I decided to incorporate some of the healthier Asian foods in our diet. This Thai recipe is as a result. This is also the first time he is having tofu or mung bean noodles so it was fun watching him eat it..lol.

It's a simple and easy recipe with clean flavors and suitable for any diet.

Cook Time

  • Prep time: 15 min
  • Cook time: 8 min
  • Ready in: 23 min
  • Yields: 3 servings

Ingredients

  • 6 - 8 oz fresh firm tofu
  • 8 oz mung bean noodles
  • 1/2 brown onion
  • 3 garlic cloves
  • 3 tablespoons oil from list, (see list of recommended cooking oils)
  • a pinch of your favorite sodium free spice
  • 1/2 cup water
  • 1 teaspoon chili pepper paste - Asian version, (optional)
  • 1 stalk scallion
  • 2 teaspoons dark soy sauce
Click thumbnail to view full-size
Put ingredients togetherMung bean noodles being soakedCut tofu in stripsTofu being marinatedHalf then slice onionFry tofu then add onions
Put ingredients together
Put ingredients together
Mung bean noodles being soaked
Mung bean noodles being soaked
Cut tofu in strips
Cut tofu in strips
Tofu being marinated
Tofu being marinated
Half then slice onion
Half then slice onion
Fry tofu then add onions
Fry tofu then add onions

Recommended oils for this dish

When making Asian foods it is very important to retain it's authenticity and that is why we don't really use olive oil for some Asian recipes. Here are the recommended oils for most Asian dishes as well as this one:

  • **Peanut oil
  • **Sunflower oil
  • **Sesame oil
  • Canola oil
  • **Coconut oil
  • Palm oil
  • Safflower oil

**are my personal faves and highly recommended.

Nutrition data for this recipe using Sesame oil

Nutrition Facts
Serving size: 1 bowl
Calories 367
Calories from Fat90
% Daily Value *
Fat 10 g15%
Saturated fat 2 g10%
Unsaturated fat 5 g
Carbohydrates 70 g23%
Sugar 0 g
Fiber 3 g12%
Protein 12 g24%
Cholesterol 0 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Instructions

  1. Put mung bean in a large bowl and cover with tap water. Let soak for minimum of 15 minutes.
  2. Halve onion lengthwise and slice thinly. Set aside. At the same time slice scallion diagonally and set aside.
  3. While mung bean is soaking cut your tofu in strips and place in a bowl.
  4. Finely mince your garlic and add to bowl.
  5. Sprinkle on your favorite sodium free spice, this is very optional but I used it so my man could get acclimatized to the tofu taste since it's his first time.
  6. Drizzle on a teaspoon of the soy sauce and toss together every thing by slightly flipping the bowl. Cover and let sit until mung bean is ready.
  7. In a wok, one high, heat oil and fry tofu for about 3 minutes making sure to stir so that they can fry on all sides. Some may stick but that is okay, just use a wooden spoon or spatula to scrape the pot.
  8. Add onion and fry for 15 seconds while stirring.
  9. Drain mung bean and add to pot with. Stir and add 1/2 cup water. Toss until water evaporates.
  10. Add another teaspoon of soy sauce and toss to combine. Remove from flames, add scallion and toss. Serve immediately.

Additional Nutrition Info for this tofu recipe

Nutrient
Daily Value
Calcium
48%
Manganese
47%
Selenium
26%
Iron
20%
Copper
17%
Phosphorus
16%
Thiamin
15%
Magnesium
11%
Zinc
10%
Vitamin B6
8%
Folate
6%

Other trace minerals include.......

  • Riboflavin - 5%
  • Vitamin C - 4%
  • Vitamin A - 3%
  • Niacin - 3%
  • Pantothenic Acid - 2%
  • Vitamin E - 2%

Notes: You may have noticed that I have omitted the salt because the soy sauce has enough sodium, so does the garlic, onions and tofu. Use a little less soy sauce for even less sodium, especially if you are hypertensive.

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Comments 12 comments

AudreyHowitt profile image

AudreyHowitt 4 years ago from California

This looks delicious and right up my alley! Thank you!


Cardisa profile image

Cardisa 4 years ago from Jamaica Author

Hello Audrey, my picky fiancé said he liked it so it passed the test...lol. The pepper was his idea too. Thanks for stopping by.


Mhatter99 profile image

Mhatter99 4 years ago from San Francisco

Thanks for the recipe. I do appreciate this.


Cardisa profile image

Cardisa 4 years ago from Jamaica Author

Thanks Mhatter, I hope you try it.


carol7777 profile image

carol7777 4 years ago from Arizona

I like this vegetarian dish and though I rarely use tofu..this one has inspired me to try again. I like that you shared all the different oils. I have never cooked with coconut oil but I may try. Thanks for sharing this very different recipe.


Cardisa profile image

Cardisa 4 years ago from Jamaica Author

Hello Carol, I love tofu so much it didn't even click that the meal was vegetarian....lol...weird huh. Tofu marinated the right way can be very tasty. I suggest marinating it with some crushed garlic and your favorite spice for a while. Thanks for stopping by.


always exploring profile image

always exploring 4 years ago from Southern Illinois

I have never tasted tofu. I know some people really like it. Your dish looks and sounds delicious. I might give it a try. Thank's for sharing..


teaches12345 profile image

teaches12345 4 years ago

I think your trying this option is a good choice. I love tofu and it just marries well into any spice, food, herb you add to it. It is so healthy. I know what you mean about the starches, my hubby is the same. I have to work around the heavy options and encourage him to choose more greens and veggies.


Cardisa profile image

Cardisa 4 years ago from Jamaica Author

Hi Ruby, tofu has a bland taste and needs to be seasoned well until you get acclimatized to its flavor. I hope you try it.


Cardisa profile image

Cardisa 4 years ago from Jamaica Author

Hi Teaches, the men just love their food...lol...luckily I have someone who is willing to try other options so long as I don't feed him weird foods like snake or frogs.....hehehe


epigramman profile image

epigramman 3 years ago

Well you are my tofu sweetheart, Carolee, there's no doubt about that.

Maybe we could fill a bathtub full of tofu and sit in it together. lol

Please check your FB wall for a special surprise.

And a letter forthcoming either today or tomorrow explaining some key details about my life at the moment.

Sending you sincere warm wishes from Colin and his cats at lake erie time 12:55pm Canada


Cardisa profile image

Cardisa 3 years ago from Jamaica Author

Keep warm Epi and know that you are in my heart and thoughts.

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