This fast and easy Tofu Pad Thai recipe comes together in 30 minutes with simple ingredients like rice noodles, lime, peanut butter, and fresh herbs.
this recipe
I've always loved pad Thai, and I decided it was time to make a healthier version. This recipe is low on added oils, sweeteners, and thickeners. But let me tell you: it is PACKED with flavor. Lime juice, peanut butter, fish sauce and tamari make a totally delicious sauce that hits all the right notes.
This tofu pad Thai is:
Sweet, savory, salty, and acidic
Full of protein – but totally vegetarian!
Super satisfying, thanks to rice noodles, eggs, and tofu
A perfect blend of textures: soft, chewy noodles, creamy egg, crunchy tofu, and peanuts
What's In Traditional Pad Thai?
Traditionally, pad thai is made with rice noodles, some form of protein (often shrimp or chicken), egg, bean sprouts, veggies, and pad thai sauce. Pad thai sauce is what can be kind of tricky to make. It uses tamarind paste, fish sauce, dried shrimp powder, and lime, among other ingredients.
Pad thai is also usually stir-fried in a bunch of oil – typically vegetable oil – which actually makes it not so healthy.
Ingredients in Healthier Tofu Pad Thai
We kept things fairly traditional with the recipe, but I did end up changing up the sauce slightly to use ingredients that might be easier to find.
Here's what you'll need to make healthy tofu pad thai:
Rice noodles: I like to use stir fry/pad thai noodles since they have the most classic structure. They soak up the sauce best too.
Tofu: to keep this vegetarian, we're using extra firm tofu which I quickly saute first to get a little crust on the outside. If you prefer soft or firm tofu, that's fine!
Bean sprouts: I found mung bean sprouts, but any bean sprouts you can find are fine.
Carrots: these are the most traditional and I really like them. I end up thinly slicing them. For a fancy effect, you can make super thin slices on a mandolin.
Garlic: to give the dish some extra flavor and punch.
Green onions: we have thinly sliced about 4 – 5 green onions – they add so much flavor and a nice little pop of color in this mostly brown dish.
Pad Thai Sauce with Peanut Butter
To make the sauce, you'll need:
Tamari: I like using a gluten-free tamari because it's a bit more naturally gluten-free (less wheat, more soybeans)
Fish sauce: this gives the dish a really unique flavor. If you are vegetarian completely, you can use this vegan fish sauce.
Rice vinegar: adding in acid to the sauce really helps to balance the flavor and boost the overall dish.
Coconut sugar: pad thai does have some sugar and I like to use palm sugar because it's a little less sweet but has a robust flavor.
Peanut butter: to add even more peanut flavor, the peanut butter helps elevate that.
And we're finishing this dish off with some cilantro, chopped peanuts, and red pepper flakes.
How to Make Pad Thai
There are a few things to balance as you're making this dish, but overall, it's super simple to make. Here are the steps to follow:
STEP ONE: The Noodles
Start by cooking your noodles according to the package instructions. While they're cooking you can move onto the next step.
STEP TWO: The Tofu
We'll first quickly saute the tofu. Like you would chicken, we're going to sear the tofu so it has some crispiness.
STEP THREE: The Veggies
Transfer the tofu to a plate and add the pan back to the heat. Then you'll add your veggies and garlic and quickly saute it until they're softened. Push them aside and then cook your eggs.
This super easy tofu pad thai recipe takes 30 minutes, is healthy, gluten-free and vegetarian. It tastes like takeout, but without any junk! Made with egg, peanut butter and coconut sugar!
Begin by cooking the noodles according to the package instructions. Drain once cooked.
While the noodles are cooking, cut the tofu into cubes. Heat the oil in a large pan and place the tofu in the pan. Sear for 2 – 3 minutes per side. Once the tofu is seared, transfer it to a plate.
Into the same skillet, add the bean sprouts, carrots, and garlic. Cook until the carrots have softened, about 3 minutes.
While those are cooking, quickly whisk together the sauce.
Once the veggies are done, push them to the side of the pan. Crack both eggs in the pan and scramble them. Combine with the veggies.
Add the tofu, drained noodles, green onions, cilantro, lime, pepper flakes, and sauce. Toss to combine.
Plate the pad thai and top with additional cilantro, chopped peanuts, sliced hot peppers, and a spritz of lime (if desired). Enjoy!
It can definitely be a part of a balanced, well-rounded diet. While pad thai includes many nutritious ingredients, its sodium content is considerably high. You can reduce its sodium by requesting the eatery go easy on the sauce and salt-contributing condiments.
Magic Wok: This restaurant's recipe lists rice noodles and homemade Pad Thai sauce as the base for the dish as well as bean sprouts, fried shallots, green onions, ground peanuts and cilantro. Choose from shrimp (630 calories per serving), tofu (670 calories) or chicken (680 calories).
It was born out of a combination of a rice shortage and Thailand's prime minister wanting to create a national dish. It's traditionally made with rice noodles (which were borrowed from Chinese cuisine), egg, tofu, dried shrimp, and a salty-sweet-sour sauce.
Pad Thai is a Thai noodle stir fry with a sweet-savoury-sour sauce scattered with crushed peanuts. It's made with thin, flat rice noodles, and almost always has bean sprouts, garlic chives, scrambled egg, firm tofu and a protein – the most popular being chicken or prawns/shrimp.
How do you get flavor into bland tofu? This blogger starts by soaking extra-firm tofu in salted water to season and soften it. Then she drains extra moisture by weighing it down (use a heavy pan). After marinating in oil, salt, and pepper, the tofu is stir-fried until crisp and golden.
In order to keep your Pad Thai fresh and contaminant-free, always store it in the fridge or freezer. Remember, even properly stored leftovers have a shelf-life. Pad Thai can typically last for three days in the fridge and can stay safe in the freezer for up to three months.
Thai curries are usually made with a hefty dose of coconut milk, and that won't do your diet any favors. One cup of the creamy milk packs in 400 calories. It also has 36 grams of saturated fat -- more than three times the recommended daily amount.
Women should consume no less than 1,200 calories per day, while men should consume no less than 1,500 per day (unless otherwise instructed by a doctor). The generally recommended amount of calories that women should consume is around 2,000 calories per day while men should aim for 2,500 calories per day.
Tofu is categorized as silken, regular, firm, extra-firm and super-firm. Silken, the softest type of tofu, can be compared to a young white cheese. Firm tofu, the most common, has the same consistency as feta, while the texture of super-firm can be compared to that of meat.
Press it. Tofu contains a lot of water, and you'll want to squeeze most of it out, especially if you're baking, grilling, or frying it. I recommend using a tofu press to do this, because it gives the tofu a delicious chewy texture and makes cleanup a breeze. But having one isn't necessary.
What is tofu? Tofu, which originated in China, is made of condensed soy milk that's pressed into solid white blocks in a process similar to cheese making. Nigari, a mineral-rich coagulant that's left over after salt is extracted from seawater, is used to help tofu solidify and keep its form.
Her recipe uses tamari, but feel free to substitute coconut aminos if you're allergic to soy. Pad Thai (Gluten-, Soy-, and Dairy-free): From Jessica's Kitchen cooks up a classic pad Thai using fresh lemon and lime juice, fish sauce, and tamarind paste to create a delicious savory flavor.
The sauce that coats noodles in Pad Thai should be a light brown color that comes from a sauce made with tamarind paste, fish sauce, and lime juice. Some authentic versions add shrimp paste which can give the dish a deeper red tint.
What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.
Mix the cornflour, garlic, paprika, salt and pepper in a small bowl. Unravel the tofu from the paper, cut in half through the centre, then cut into triangles, cubes or strips. Toss the tofu pieces in the spiced cornflour to coat all over.
Dry off your sliced tofu on all sides using a lint-free kitchen towel or paper towels, then season with salt. 3. Add starch. A light coating of cornstarch will absorb even more moisture from the tofu's surface and contribute to a distinct coating.
This dish doesn't take much time to get on the table, but, once it's done you're going to want to sit down and eat it right away. If there's one rule about eating pad thai, it's that it doesn't have a long table life. Eat it while the noodles are steaming hot, or they'll cool and begin to clump together.
It is ridiculously delicious, simple to make, and a healthier version of one of everyones favorite takeout meals… what's not to love?! Jam packed with ALL the veggies, lean protein, and healthy carbs thanks to brown rice noodles – it's an easy meal everyone will love! Thai food is one of my favorite cuisines.
While spices like red and green chilies are used to add heat to a dish, other spices like cumin and cinnamon are used to create complex flavors. Meanwhile, ingredients like chili peppers, ginger, garlic, and peppercorn give Thai food the tingling spicy sensation that people love.
Pasta and rice noodles are just about tied when it comes to calories, fat and fiber, as well as on the carb front (if you're on a low-carb diet like keto, stick to zoodles). Regular pasta has about 2 grams of sugar per serving while rice noodles are virtually sugar-free. Both are also free of cholesterol.
Thai food is fairly healthy and good for weight loss. In fact, many Westerners tend to lose between 3% and 5% of their body weight in 1-2 months if they switch from Western foods to Thai foods.
Thai food is often healthier than Chinese food. Thai food puts a focus on balance and variety. They are often light and the aromas are just as important as the taste of the food. Thai food uses less heavy sauces and oils than Chinese food uses that are healthier for you, if any oil at all.
Introduction: My name is Pres. Carey Rath, I am a faithful, funny, vast, joyous, lively, brave, glamorous person who loves writing and wants to share my knowledge and understanding with you.
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