East Asian-inspired · Easy
Ginger tofu & vegetable noodles
A colorful skillet of firm tofu, broccoli, carrots, and whole-wheat noodles, finished with a mild ginger sauce.
Estimated nutrition
Per portion and for your whole batch. These are ingredient-based estimates, not laboratory-tested nutrition facts. Optional ingredients are excluded.
| Nutrient | Per portion | Whole batch |
|---|---|---|
| Calories | 485–585 kcal | 1940–2340 kcal |
| Protein | 27.3–39.9 g | 109.4–159.3 g |
| Carbs | 69.2–69.4 g | 276.8–277.6 g |
| Fiber | 12.2–14.4 g | 49–57.5 g |
| Sugars | 7.5–7.6 g | 30.3–30.4 g |
| Added sugars | 0–0.1 g | 0–0.2 g |
| Fat | 15.1–22 g | 60.4–87.9 g |
| Saturated fat | 2.4–3.2 g | 9.9–12.8 g |
| Sodium | 346–394 mg | 1386–1576 mg |
| Cholesterol | 0 mg | 0 mg |
USDA FoodData Central references. Brands, food varieties, preparation and portion size change the result. Added sugars assume plain, unsweetened ingredients; for prepared breads and sauces, a range shows zero to the reference food’s total sugar because the added amount is unspecified.
Ingredients, sources & assumptions
All listed edible food and oil are counted as eaten. Cooking losses and final cooked weight are not measured. Some ingredients use a stated reference food or a proxy for a missing nutrient. No personalized dietary advice.
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) · 600 g in the original batch
Range uses two USDA firm-tofu references: calcium/nigari (172448) and calcium sulfate (172475). Their moisture and nutrients differ substantially; this reference range does not cover every brand. Sugar missing from the calcium-only record uses the calcium/nigari value as a proxy.
USDA food reference USDA alternative referencePasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) · 280 g in the original batch
USDA food referenceBroccoli, raw · 400 g in the original batch
USDA food referenceCarrots, raw · 250 g in the original batch
USDA food referenceGinger root, raw · 15 g in the original batch
USDA food referenceSoy sauce made from soy and wheat (shoyu), low sodium · 27.39–32.33 g in the original batch
Low-sodium shoyu reference. USDA lists inconsistent household masses: 4.5 g/tsp, 14.2 g/tbsp and 255 g/cup. The estimate spans those three conversions using US volumes. This is a reference range, not a guarantee for every brand; check the label for sodium.
USDA food referenceOil, olive, salad or cooking · 25 g in the original batch
USDA food referenceBeverages, water, tap, drinking · 120 g in the original batch
Generic USDA tap water reference; local sodium and mineral content varies.
USDA food referenceCalculation version 2. Source records and method are documented in our nutrition guide.
Nutrition guidanceLet’s make it
Amounts below match your selected batch. Follow each short step, and use timers as reminders to check the food.
Equipment
Stovetop · Large skillet · Saucepan · Colander
- 1
Wash and prepare the produce
Wash 400 g broccoli and cut into small florets of similar size.
Scrub 250 g (about 4 medium carrots, trimmed) carrots, trim the ends, then slice thinly.
Peel and finely grate 15 g fresh ginger.
- 2
Prepare the remaining ingredients
Drain 600 g firm tofu, pat dry, then cut into even 2 cm cubes.
Measure 280 g whole-wheat noodles.
- 3
Measure and set out
Measure 30 ml reduced-sodium soy sauce and check the package label for your dietary needs.
Measure 25 g olive oil.
Measure 120 ml water.
Keep these measured amounts nearby. The cooking steps below specify how much to use at each stage.
- 4
Cook the noodles
Cook 280 g noodles in boiling water according to the package until tender.
Drain and set aside, reserving a small cup of noodle water in case the finished dish needs loosening.
- 5
Brown the tofu
Pat tofu dry.
Heat 25 g oil in a large skillet over medium-high heat.
- 6
Brown the tofu
Add 600 g tofu in one layer; cook for 8–10 minutes, turning gently, until lightly golden.
- 7
Brown the tofu
Transfer to a clean plate.
- 8
Cook vegetables and combine
Add 400 g broccoli, carrots, and water to the skillet.
Cover and simmer over medium heat for 5–7 minutes until vegetables are tender.
- 9
Cook vegetables and combine
Uncover, add 15 g ginger and soy sauce, and stir for 1 minute.
- 10
Cook vegetables and combine
Return all the browned tofu to the skillet. Add all the noodles cooked earlier (from 280 g dry noodles). Do not weigh out the dry noodle amount again after cooking.
Toss until steaming throughout, adding reserved noodle water if dry.
- 11
Portion and serve
Divide into 4 bowls.
Make it work for you
For kids & different preferences
Offer the components separately if preferred. Let caregivers choose portions and suitable textures; appetites vary.
Storage & packed lunches
Refrigerate in shallow covered containers within 2 hours (within 1 hour above 90°F / 32°C). Keep at 40°F / 4°C or colder and use within 3–4 days. Freeze portions intended for later in the week. Keep packed lunches cold with ice packs until eaten.
Freezing & reheating
Freeze tofu and cooked vegetables for up to 2 months for best quality. Noodles soften; cook fresh if preferred.
Reheat leftovers throughout to 165°F / 74°C. Stir microwave portions and check several places with a food thermometer.
If something looks different
Check the food itself as well as the clock. Equipment, batch depth, and ingredient size affect timing.
Print & sharing options
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Something wrong with an ingredient or instruction? Tell usVersion 3 · Updated 2026-10-21
Bethany’s Kitchen · /recipes/tofu-noodles · Original instructions prepared for this project; no third-party recipe prose or photography reproduced. Not kitchen tested.