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Eat Well, Live Well, Be Well!

A healthy dose of my diet, nutrition and lifestyle hacks to improve your health. Every bite counts!

Post: Blog2_Post

Whole Food Tofu Noodle Stir Fry

Updated: Oct 8, 2023

Serves 3-4, V, VG, DF, GF

This is a favourite taken from one of my wholefood eating plans and programs, and is one I that and your family are going to LOVE!

If you’re worried about eating soy foods, ask me for a copy of my article Soy Bad or Soy Good for the latest science on the health benefits of eating wholefood soy products.

And if you’re one of those people who thinks you hate tofu, I encourage you to think again!

Loads of people who have taken my programs become tofu converts. It’s all in the cooking, and you’ll learn one of tofu cooking tricks in this recipe!

This is a delicious whole food tofu noodle stir fry is a 100% plant based meal, rich in protein, fibre and antioxidants. The tofu has also got you covered for calcium and iron.

It’s a very quick and healthy family meal - great for weeknight dinners! Read on for recipe:

Easy to make plant based healthy stir fry
Tofu Stir Fry Noodles


  • 125gm pad thai style rice noodles

  • 500gm organic, non GMO, firm tofu cut into 2cm cubes

  • 3-4 TBS cornflour (optional)

  • 1-2 cloves garlic, grated

  • 1 thumb sized knob fresh ginger, grated

  • 2 carrots (3 if small), peeled and grated

  • 1/4 medium cabbage (red or white) cleaned and shredded

  • 3 shallots, finely sliced

  • 1/2 bunch fresh coriander, finely chopped

  • 1/4 cup tamari

  • 2 TBSP pure maple syrup

  • Your choice of avocado or olive oil for cooking

  • Salt & pepper for seasoning


  1. Prep the rice noodles as per pack instructions (usually you need to cover with boiling water to soften then drain and set aside). If the noodles are really long, break them up into smaller pieces. I do this with my kitchen scissors after softening.

  2. Prep all the vegetables and herbs as noted before you start cooking. This makes cooking so easy and fast. Cook the tofu first:

  3. Put the tofu cubes, cornflour and a little salt and white pepper in a container. Toss lightly with the lid on (you can skip the cornflour and just use salt & pepper before shallow frying; both taste great!)

  4. Shallow fry the tofu pieces in a small amount of olive or avocado oil until crisp and brown on both sides. Remove the pieces from oil as ready, and rest on kitchen paper to take up some of the oil. Set aside.

Now make the stir fry:

  1. In a large pan or wok, add a little of your oil of choice, followed by the garlic and ginger. Cook for a minute or so, until browned.

  2. Add all vegetables and shallots. Stir fry until the veggies are nice and bright. The cabbage should be relatively soft before the next step. It takes about 3-4 minutes.

  3. Finally, add everything else: the drained rice noodles, tamari, maple syrup, cooked tofu and fresh chopped coriander. Continue cooking, stirring until everything is well combined. Remove from heat.

To serve, sprinkle with black or white sesame seeds (or both!). Add a squeeze of lemon and little bit of chilli - flakes or sauce. YUM!

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