Easy Tofu and Shirataki Noodle Stir-Fry

Dinner doesn't get any easier than this vegan Tofu and Shirataki Noodle Stir-Fry! This easy recipe comes together faster than you can drive to the restaurant for takeout. These miracle noodles are low carb, low in calories, and gluten-free. They cook up so quickly it's almost silly not to make them!

What are Shirataki Noodles?

Shirataki noodles are traditional Japanese noodles made from yam flour. They're translucent and gelatinous in nature, and they come wet, packaged in liquid. Don't let that unappealing description turn you off though!

These versatile noodles have very little flavor on their own, but they absorb the taste of what they're cooked with quickly. They usually come in different shapes, such as spaghetti and fettuccini.

Shirataki Noodle Nutrition

These miracle noodles don't have much nutritional value, but they do contain 3 grams of the soluble fiber glucomannan, which isn't digested in the small intestine. Glucomannan swells to several times its original volume when combined with water, which means that it expand in your digestive tract. That swelling might help you feel fuller after eating then you would with other types of noodles.

Shirataki noodles are very low in calories — some brands have as low as 10 calories per serving, and others don't have any calories at all. They're also very low in carbohydrates, with about 3 grams per serving.

Where to Buy Shirataki Noodles

These noodles might seem like an exotic ingredient, but I've found them at my local ShopRite, so I think a lot of main-stream grocery stores do carry them—you just need to know where to look. Every time I've seen them in a store, they've been near the tofu, in the refrigerated or produce section. Amazon also carries them in bulk-packs.

How to Cook Shirataki Noodles

Since they come packed in water, shirataki noodles need to be drained and rinsed well before cooking with them. Most packages of noodles with tell you to microwave the noodles for a minute or to parboil them for two to three minutes. You can also dry fry them for a few minutes. But honestly, I usually just drain and rinse them and then add them into whatever I'm cooking them with. They can be used in stir-fries, soups, and salads, and they can be used as a replacement for traditional pasta and served with tomato sauce.

Tofu and Shirataki Noodle Stir-Fry

I created this dish a few years ago for a cooking class. The theme was quick and easy dinners, and it really doesn't get get much quicker than this. You just cube your tofu, chop the veggies, mix together the sauce, and then cook it all up! To make things go even faster, you can press your tofu ahead of time, or even buy pre-cubed tofu. You can chop your broccoli ahead of time (I suggest doing it as soon as you get home from the grocery store), or buy pre-chopped veggies.

What You Need

• Vegetable oil
• Tamari or Bragg's Liquid Aminos
• Extra firm tofu
• Ginger
• Garlic
• Carrot
• Broccoli
• Shiitake mushrooms
• Scallions
• Shirataki noodles
• Toasted sesame oil
• Red pepper flakes
• Apple cider vinegar or rice vinegar
• Cornstarch
• Sesame seeds
• Sriracha for serving, optional

How to Press Tofu

Pressing tofu removes excess water, and it helps the tofu to absorb the flavors of what it’s cooked with, so I always recommend doing it.

To press your tofu, wrap it in a towel and put something heavy on top of it, such as a cast iron pan or a cutting board topped with a few cans of beans. Leave it for about 30 minutes to an hour. If you give yourself enough time in advance, you can wrap your tofu in a towel and place it in the fridge for a few hours or overnight. There’s no need to place anything heavy on top of it if you do it this way, as the towel will absorb the excess liquid over time.

You can also use a tofu press, such as the TofuXpress, if you have one. I’ve found that tofu only needs to be pressed for about 15 minutes when I use my press.

How to make your Tofu and Shirataki Noodle Stir-Fry

This Easy Recipe Can Be Made In Just a Few Steps

• First, you cook the tofu until it's begun to brown.
• Set the tofu aside and use the same pan to cook the veggies.
• While the veggies are cooking, you whisk together the sauce.
• Add the sauce, tofu, and noodles to the pan, and cook for a few more minutes.
• Dinner is ready!

How to Customize Your Stir-Fry

You can easily play around with this recipe and make it your own.

• I like to use shiitake mushrooms in stir-fries like this, but they are a little pricy, so you can use white button or criminis.
• Feel free to add other vegetables, if you like. This dish would work well with red peppers, and Asian cabbage, too.
• Tempeh, seitan, or soy curls can be used instead of tofu.

Tofu and Shirataki Noodle Stir-Fry

Dianne

Dinner doesn't get any easier than this vegan Tofu and Shirataki Noodle Stir-Fry! This easy recipe comes together faster than you can drive to the restaurant for takeout.

5 from 5 votes

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Course Main Course

Cuisine Asian

Servings 2 servings

Calories 281 kcal

Ingredients

  

1x2x3x

• 2 teaspoons neutral-flavored oil
• 5 tablespoons tamari or Bragg Liquid Aminos divided
• 14-ounce package extra firm tofu drained, pressed, and cut into 1-inch cubes
• 1-inch piece ginger peeled and minced
• 2 cloves garlic minced
• 1 carrot shredded or grated
• 1 bunch broccoli chopped into bite-sized pieces (about 5 cups)
• 2 cups shiitake mushrooms sliced
• 2 scallions chopped
• 1 8-ounce package shirataki noodles drained and rinsed
• 1 teaspoon toasted sesame oil
• 1-2 teaspooons red pepper flakes
• 2 tablespoons apple cider vinegar or rice vinegar
• 2 teaspoon cornstarch
• 1 tablespoon sesame seeds
• Sriracha optional

Instructions

 

• Heat 1 teaspoon of oil and one tablespoon of tamari in large pan or wok over medium-high heat. Stir-fry the tofu for about 10 minutes, or until golden brown on all sides. Transfer to a plate and set aside.
• In a large pan or wok, cook the ginger and garlic in the remaining oil over medium-high heat for about a minute.
• Add the carrot, broccoli and mushrooms. Cook, stirring frequently until the broccoli turns bright green and the mushrooms start to soften, for about 5 minutes.
• While the vegetables are cooking, mix together the toasted sesame oil, red pepper flakes, apple cider vinegar, remaining tamari, and cornstarch.
• Add the sauce mixture, noodles, tofu and scallions to the pan. Cook for another 5 minutes or, stirring frequently, to allow the noodles to absorb the sauce.
• Remove from heat and top with sesame seeds and sriracha, if using.

Calories: 281kcal | Carbohydrates: 46g | Protein: 20g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 2667mg | Potassium: 1925mg | Fiber: 16g | Sugar: 13g | Vitamin A: 7258IU | Vitamin C: 276mg | Calcium: 222mg | Iron: 5mg

Tried this recipe?Tag @diannewenz on Instagram!

Other Easy Stir-Fries You Might Enjoy Include

• Tofu Teriyaki Stir-Fry
• Coconut-Peanut Butter Chickpea and Broccoli Stir-Fry
• Spicy Orange-Sesame Stir-Fry
• Sweet and Sour Brussels Sprouts

More Noodle recipes include

• Curry Noodles from Vegan on a Budget by Nava Atlas
• Sesame Noodles
• Thai-Style Noodle Salad
• Tahini Noodles

How will you serve your shirataki noodle stir-fry?