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Tofu & Vegetable Stir-Fry with Edamame and Whole-Wheat Pasta
Recipe

Tofu & Vegetable Stir-Fry with Edamame and Whole-Wheat Pasta

Main • Switzerland

A practical weeknight stir-fry where whole-wheat pasta stands in for noodles. Crisp vegetables, golden tofu and edamame are brought together with a light soy-ginger sauce.

Why smarter

Whole-wheat pasta adds fibre and staying power, while tofu and edamame boost protein without heavy fats. A glossy sauce thickened with a little cornflour keeps flavour high and oil low.

Chef tip

For best texture, pat the tofu really dry and let it sear undisturbed for a couple of minutes per side before stirring.

Soft line

Big on colour, light on effort.

Ingredients

# Ingredient Text Amount Unit Ingredient Name Notes
1 Whole-wheat pasta (penne or spaghetti) 280.000 g whole-wheat pasta dry
2 Firm tofu, pressed and cubed 400.000 g firm tofu patted dry, cut into 2 cm cubes
3 Shelled edamame (frozen), thawed 200.000 g edamame thawed under warm water and drained
4 Red bell pepper, sliced 1.000 piece red bell pepper thin strips
5 Courgette (zucchini), half-moons 1.000 medium courgette about 250 g
6 Broccoli florets 300.000 g broccoli small florets, stems thinly sliced
7 Carrot, julienned 1.000 large carrot matchsticks
8 Spring onions, sliced 3.000 pieces spring onions white and green separated
9 Canola oil 2.000 tbsp canola oil divided
10 Garlic, minced 2.000 cloves garlic
11 Fresh ginger, finely grated 2.000 tsp ginger
12 Low-salt soy sauce 5.000 tbsp soy sauce
13 Rice vinegar (or apple cider vinegar) 2.000 tbsp rice vinegar
14 Maple syrup (or honey) 2.000 tsp maple syrup
15 Cornflour (cornstarch) 2.000 tsp cornflour
16 Water 120.000 ml water for sauce
17 Sesame oil 1.000 tsp sesame oil optional, for aroma
18 Sesame seeds 2.000 tsp sesame seeds optional, to serve
19 Fresh lime wedges lime optional, to serve

Method

  1. Cook the whole-wheat pasta in well-salted boiling water until al dente. Reserve 150 ml pasta water, then drain.
  2. Meanwhile, whisk together soy sauce, vinegar, maple syrup, cornflour and 120 ml water (plus sesame oil if using). Set aside.
  3. Pat tofu dry. Heat 1 tbsp canola oil in a large wok or frying pan over medium-high heat. Add tofu and sear 6–8 minutes, turning occasionally, until golden. Transfer to a plate.
  4. Add remaining 1 tbsp canola oil to the pan. Stir-fry the spring onion whites, garlic and ginger for 30 seconds.
  5. Add broccoli and carrot with a splash of water; stir-fry 3–4 minutes until bright and just tender-crisp.
  6. Add pepper and courgette and stir-fry 2 minutes.
  7. Return tofu to the pan and add edamame. Pour in the sauce and toss for 1–2 minutes until glossy and slightly thickened.
  8. Add the drained pasta and toss well. Loosen with a little reserved pasta water as needed. Finish with spring onion greens and sesame seeds; serve with lime wedges if you like.