Vegetable Udon Noodle Stir Fry

Hey guys, welcome back to another recipe. This one was so fun to create and was another great simple recipe taking me only 20 minutes from start to finish. It was also one of the most filling recipes and freezes/can be refrigerated super well which is great for making it in big batches and for meal prepping as well.

To begin, here’s a breakdown of the ingredients:

1. Red pepper: rich in vitamin C, vitamin A, and antioxidants like beta-carotene.

2. Broccoli: provides fiber, folate, vitamin K, vitamin C, and anti-inflammatory phytonutrients.

3. Spinach: packed with iron, magnesium, and vitamin K.

4. Mushrooms: offer B vitamins, selenium, and vitamin D (in UV-exposed varieties).

5. Onion: contributes prebiotic fiber and sulfur compounds for gut and immune health.

   
   

   The Noodles also offer something called: complex carbohydrates, which is really great for a dish because of a number of reasons. To begin, what are complex carbs? Complex carbs are long chains of sugar molecules found in whole, fiber-rich foods like whole grains, vegetables, legumes, and some noodles.

   Unlike simple carbs (like sugar, white bread, or soda), complex carbs take longer to break down and digest because they contain fiber and starch that slow the release of glucose (sugar) into the bloodstream. That makes it this dish beneficial for a number of reasons:

   
   

   1. Sustained Energy: Complex carbs digest slowly, providing a steady release of energy rather than a sugar spike followed by a crash. This is especially important for people who may not have regular access to meals — they need food that keeps them fuller and energized for longer.

   
   

   2. Blood Sugar Stability: Slow digestion helps prevent spikes in blood sugar, which is crucial for preventing or managing type 2 diabetes, a condition that disproportionately affects people experiencing homelessness due to limited access to healthy food.

   
   

   3. Increased Satiety: Fiber in complex carbs increases fullness and reduces the urge to overeat or snack on low-nutrient foods later on. This helps stretch food resources further and keeps individuals feeling satisfied between meals.

   
   

   4. Gut Health: Fiber also feeds beneficial gut bacteria, which play a role in immunity, mood, and overall health. In terms of the protein, we of course have tofu. Soy is the holy grail with all 9 essential amino acids making it not only filling but also super delicious.

   
   

   Now, let's get into the recipe!

   -> Makes 4 servings

   
   

Ingredients:

• 1 red pepper

• 1 yellow onion

• ½ pound cremini mushrooms

• ⅓ head of broccoli 2 cups spinach

• 1 container tofu

• ⅓ cup flour

• ½ cup soy sauce

• 5 tbsp hoisin sauce

• 2 tbsp sesame oil

• 2 tsp ground ginger

• 2 tsp salt

• 1 tsp black pepper

• 1 tbsp chili oil

• 1 tbsp garlic powder

• 1 tbsp sesame seeds

• Furikake (optional, topping)

• Udon Noodles (use the brand of your choosing)

  
  

  Steps:

  1. Assembling Your Ingredients

• Slice your peppers, broccoli, onion and mushrooms

• Press your tofu for 30 minutes

  
  

  2. Start To Cook Everything

• Put 1 tbsp of oil into a pan and begin to cook your peppers and broccoli

• Cook on medium for 4 minutes, then add your mushrooms and cook for another 3 minutes

• Add in 2 tbsp of soy sauce, ¼ tsp salt, 1 tsp garlic powder, ½ tsp onion powder, and 2 cups of spinach

• Saute everything together for another 4 minutes until vegetables and soft and well seasoned

  
  

  3. Tofu Time

• Once your tofu is pressed, cut your tofu into cubes and lightly coat in your flour

• Fry tofu for 5 minutes, mixing it constantly until golden brown

• Once cooked, let cool on a paper towel (a paper towel will soak up any remaining oil)

  
  

  5. Combine Everything!

• With your cooked vegetables, add in your udon noodles (any brand works, the pre-cooked ones are better)

• Now add in your stir fry sauce: hoisin sauce, soy sauce, chili oil, sesame seeds, ground ginger, sesame oil and a little more ½ tsp garlic powder

• Once noodles are fully cooked through and everything is well coated with sauce, add in your tofu

  
  

  6. Plate Your Dish

• Add in your udon noodle stir fry and top with additional sesame seeds, furikake, and chili oil

• Enjoy! This dish is easy to freeze and keep in the fridge for up to a week.

Vegetable Udon Noodle Stir Fry