Vegan Chow Mein with Zucchini Noodles & Tofu

26 25 288
Ingredients Minutes Calories
Prep Cook Servings
15 min 10 min 4
Vegan Chow Mein with Zucchini Noodles & Tofu
Health Highlights
A great vegetarian meal, gluten-free, loaded with nutritious vegetables!


360 gm Tofu, regular, extra firm (cut into cubes)
2 tbsp Tamari, gluten free, reduced sodium (for marinade)
1 tbsp Rice wine vinegar (for marinade)
1 tbsp minced Ginger root (for marinade)
1/2 tsp Sesame oil (for marinade)
1/2 tsp Vegetable base (for marinade)
1 1/2 tbsp Coconut sugar (for marinade)
1 tsp Vegetable base (for sauce)
2 tbsp Tamari, gluten free, reduced sodium (for sauce)
1 tbsp Rice wine vinegar (for sauce)
1 tbsp minced Ginger root (for sauce)
1/2 tsp Sesame oil (for sauce)
1 1/2 tbsp Coconut sugar (for sauce)
1 tbsp Hoisin sauce, gluten free (for sauce)
1 tbsp Cornstarch (for sauce)
2 tsp Coconut oil (divided, for stir-fry)
2 medium Carrots (spiralized, for stir-fry)
1 cup Broccoli, raw (for stir-fry)
4 medium Zucchini (spiralized, for stir-fry)
2 head Baby bok choy (sliced lengthwise, for stir-fry)
1 medium pepper(s) Red bell pepper (julienned, for stir-fry)
1 package (227g) Cremini (Italian) mushroom (thinly sliced, for stir-fry)
1 pinch Salt and pepper (for stir-fry)
1 cup Bean sprouts (for stir-fry)
1 stalk(s) Green onion (sliced, for stir-fry)
1 tsp Sesame seeds (for garnish)


1. Line a plate with paper towels, add the tofu pieces and top with another few layers of paper towels. Add a plate and something heavy (like a few cookbooks) and press the moisture out of the tofu.

2. Meanwhile, in a bowl, mix together the marinade ingredients and transfer to a sealable plastic bag. Add in the pressed tofu and allow the tofu to marinate in the fridge for 1-2 hours.

3. When ready to cook, mix together the sauce ingredients in a bowl and set aside.

4. Add 1 teaspoon of the coconut oil to a nonstick skillet and cook the tofu over medium high heat until golden brown on all sides, about 4-5 minutes. Remove from the pan and set aside.

5. Wipe out the pan (to prevent the marinade from burning), add in the remaining teaspoon of oil and heat to medium high. Add the carrots and broccoli and allow to cook for 2-3 minutes. Then add in the zucchini, bok choy, bell pepper, cremini mushrooms and a pinch each of salt and pepper. The salt will help to draw out the moisture so it can start to evaporate. Allow the veggies to cook for 5 minutes, making sure to toss everything frequently.

6. Add in the sauce, and again, toss to coat. Cook until the sauce thickens, and the vegetables reach a nice al dente stage.

7. Finally, add in the bean sprouts and the tofu to rewarm and mix everything together once more. Season with salt and pepper, if desired, to taste.

8. When ready to serve, pile the tofu on top of the vegetables and noodles, top with the scallion and sesame seeds and enjoy!

Nutrition Facts

Per Portion

Calories 288
Calories from fat 82
Calories from saturated fat 26.1
Total Fat 9.1 g
Saturated Fat 2.9 g
Trans Fat 0 g
Polyunsaturated Fat 3.7 g
Monounsaturated Fat 1.9 g
Cholesterol 0.1 mg
Sodium 1149 mg
Potassium 1274 mg
Total Carbohydrate 36 g
Dietary Fiber 6.6 g
Sugars 23.7 g
Protein 17.4 g

Dietary servings

Per Portion

Meat Alternative 0.6
Vegetables 7.5

Energy sources


Meal Type(s)