basalfitstage
Recipe

Peanut tofu rice noodle salad

Rice noodles, crunchy cabbage and carrots and golden tofu tossed in a gingery peanut-lime dressing. Good warm or cold.

Total time
35 min
Servings
4
Calories
551
Protein
28 g
Protein
28 g 19%
Carbs
61 g 42%
Fat
25 g 39%
I ate this: log it to today
  • Vegetarian
  • Vegan
  • Pescatarian
  • Dairy-free
  • Egg-free
  • No pork or alcohol

Ingredients

4 servings
  • 200 grice noodles
  • 400 gtofu, firm, pressed and cubed
  • 1 tbspvegetable oil
  • 200 gcabbage, finely shredded
  • 120 gcarrot, grated
  • 150 gcucumber, cut into matchsticks
  • 30 ggreen onion, sliced
  • 15 gcilantro, chopped
  • 4 tbsppeanut butter
  • 2 tbspsoy sauce
  • 2 tbsplime juice
  • 1 tbspmaple syrup
  • 10 gginger, grated
  • 1 clovegarlic, grated
  • 60 mlwater, warm
  • 30 gpeanuts, roughly chopped

Steps

  1. Soak or cook the noodles following the packet directions. Rinse under cold water and drain well.
  2. Heat the oil in a nonstick pan over medium-high heat and fry the tofu for 8 to 10 minutes, turning, until golden on all sides.
  3. Whisk the peanut butter, soy sauce, lime juice, maple syrup, ginger, garlic and warm water into a smooth dressing.
  4. Toss the noodles, cabbage, carrot, cucumber and most of the green onion and cilantro with the dressing.
  5. Top with the tofu, peanuts and the remaining herbs.

What a serving gives you

High in Protein (56% DV), Dietary fiber (26% DV), Calcium (59% DV), Iron (24% DV), Magnesium (31% DV), Phosphorus (32% DV), Zinc (28% DV), Copper (71% DV), Manganese (99% DV), Selenium (49% DV), Vitamin A (≥30% DV), Vitamin C (29% DV), Vitamin E (≥21% DV), Vitamin K (≥65% DV), Thiamin (B1) (27% DV), Riboflavin (B2) (23% DV), Niacin (B3) (26% DV), Vitamin B6 (21% DV), Folate (25% DV)

Low in cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Vitamins, minerals and every other nutrient

All nutrients (60)

Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.

Energy and macronutrients (8)
NutrientServing100 g% DV
Calories551 kcal160 kcal
Protein27.9 g8.09 g56%
Carbohydrate60.5 g17.6 g22%
Dietary fiber7.27 g2.11 g26%
Total sugars≥9.18 g≥2.66 g
Added sugars≥3.02 g≥0.877 g≥6%
Starch≥1.31 g≥0.38 g
Water227 g65.7 g
Fats and fatty acids (9)
NutrientServing100 g% DV
Total fat24.7 g7.16 g32%
Saturated fat3.77 g1.1 g19%
Trans fat≥0.026 g≥0.007 g
Monounsaturated fat10.2 g2.97 g
Polyunsaturated fat9.24 g2.68 g
Omega-3 ALA≥0.324 g≥0.094 g
Omega-3 EPA≥0 g≥0 g
Omega-3 DHA≥0 g≥0 g
Cholesterol0 mg0 mg0%
Minerals (10)
NutrientServing100 g% DV
Calcium762 mg221 mg59%
Iron4.4 mg1.28 mg24%
Magnesium129 mg37.6 mg31%
Phosphorus402 mg117 mg32%
Potassium738 mg214 mg16%
Sodium649 mg188 mg28%
Zinc3.04 mg0.882 mg28%
Copper0.639 mg0.185 mg71%
Manganese2.27 mg0.658 mg99%
Selenium26.7 mcg7.75 mcg49%
Vitamins (13)
NutrientServing100 g% DV
Vitamin A≥271 mcg≥78.8 mcg≥30%
Vitamin C26.4 mg7.65 mg29%
Vitamin D0 mcg0 mcg0%
Vitamin E≥3.19 mg≥0.926 mg≥21%
Vitamin K≥77.9 mcg≥22.6 mcg≥65%
Thiamin (B1)0.323 mg0.094 mg27%
Riboflavin (B2)0.293 mg0.085 mg23%
Niacin (B3)4.24 mg1.23 mg26%
Pantothenic acid (B5)0.829 mg0.241 mg17%
Vitamin B60.353 mg0.102 mg21%
Folate102 mcg29.5 mcg25%
Vitamin B120 mcg0 mcg0%
Choline≥30.7 mg≥8.92 mg≥6%
Amino acids (18)
NutrientServing100 g% DV
Tryptophan≥0.348 g≥0.101 g
Threonine≥1.15 g≥0.334 g
Isoleucine≥1.22 g≥0.353 g
Leucine≥2.13 g≥0.617 g
Lysine≥1.27 g≥0.369 g
Methionine≥0.374 g≥0.108 g
Cystine≥0.214 g≥0.062 g
Phenylalanine≥1.37 g≥0.397 g
Tyrosine≥1.12 g≥0.325 g
Valine≥1.34 g≥0.388 g
Arginine≥2.44 g≥0.707 g
Histidine≥0.688 g≥0.2 g
Alanine≥1.26 g≥0.366 g
Aspartic acid≥3.26 g≥0.945 g
Glutamic acid≥5.56 g≥1.61 g
Glycine≥1.29 g≥0.373 g
Proline≥1.63 g≥0.474 g
Serine≥1.59 g≥0.463 g
Other (2)
NutrientServing100 g% DV
Caffeine≥0 mg≥0 mg
Alcohol≥0 g≥0 g