Tofu & bok choy rice noodles
Golden tofu with rice noodles, bok choy, capsicum and carrot, finished with peanuts. A 25-minute vegan stir-fry with calcium.
At a glance
Vegan · 10 minutes active preparation · 25 minutes total · meal
Method range: 1–4 servings.
Contains: gluten, peanut, soy, wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 2486 kJ
- Protein
- 31.6 g
- Carbs
- 54.5 g
- Fat
- 25.0 g
- Iron
- 6.1 mg
- Calcium
- 431.0 mg
- Folate
- 238.7 µg
- Vitamin C
- 208.5 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.
- Tofu, firm300 g
- Rice noodles, cooked and drained350 g
- bok choy200 g
- red capsicum150 g
- carrot100 g
- soy sauce, salt-reduced20 g
- Peanuts, raw, unsalted30 g
- canola oil10 g
Method
- Cook the rice noodles as their packet directs, drain in a colander and weigh 350 g of cooked, drained noodles for this recipe.
- Cut the firm tofu into cubes. Heat the canola oil in a large frying pan over high heat and fry the tofu for 6 minutes, turning, until golden.
- Add the sliced capsicum and carrot and stir-fry for 3 minutes, then the chopped bok choy for 2 minutes.
- Add the noodles and soy sauce and toss to heat through. Top with the chopped peanuts.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 2486 kJCooking estimate incomplete | — | |
| 31.6 gCooking estimate incomplete | — | |
| 25.0 gCooking estimate incomplete | — | |
| 8.8 gCooking estimate incomplete | 35%AI · reported contribution only | |
| 54.5 gCooking estimate incomplete | — | |
| 431 mgCooking estimate incomplete | 43%RDI · reported contribution only | |
| 15 µgCooking estimate incomplete | 10%RDI · reported contribution only | |
| 6.1 mgCooking estimate incomplete | 34%RDI · reported contribution only | |
| 0.53 µgCooking estimate incomplete | 22%RDI · reported contribution only | |
| 239 µgCooking estimate incomplete | 60%RDI · reported contribution only | |
| 208.5 mgCooking estimate incomplete | 463%RDI · reported contribution only |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain.
MorselMetrics October 2026 original recipes · Original MorselMetrics recipe text; nutrient data retain their source terms
Independently composed for MorselMetrics, October 2026. Editorially reviewed; not kitchen-tested. AFCD and selected validated AUSNUT nutrient records retain FSANZ attribution and source terms.
Calculation assumptions & recipe adaptations
Original October 2026 recipe copy supplied by the owner. Uses 350 g cooked, drained rice noodles instead of 150 g dry noodles. This is a reviewed recipe quantity for two servings, not a claimed cooking-yield conversion.
Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain. Missing nutrients are not treated as zero. All measured added oil is counted. Generic and historical formulation data can differ from the product used. Uses 350 g cooked, drained rice noodles instead of 150 g dry noodles. This is a reviewed recipe quantity for two servings, not a claimed cooking-yield conversion.
- Tofu, firm: Weighed edible quantity for the whole two-serving recipe.
- Rice noodles, cooked and drained: Weighed edible quantity for the whole two-serving recipe. Uses 350 g cooked, drained rice noodles instead of 150 g dry noodles. This is a reviewed recipe quantity for two servings, not a claimed cooking-yield conversion.
- bok choy: Weighed edible quantity for the whole two-serving recipe.
- red capsicum: Weighed edible quantity for the whole two-serving recipe.
- carrot: Weighed edible quantity for the whole two-serving recipe.
- soy sauce, salt-reduced: Weighed edible quantity for the whole two-serving recipe.
- Peanuts, raw, unsalted: Weighed edible quantity for the whole two-serving recipe.
- canola oil: Weighed edible quantity for the whole two-serving recipe.
AFCD attribution, data & methods
Food matches used for nutrition
- Tofu, firm: Tofu (soy bean curd), firm, as purchased
- Rice noodles, cooked and drained: Noodle, rice stick, boiled, drained
- bok choy: Bok choy, raw
- red capsicum: Capsicum, red, fresh, raw
- carrot: Carrot, mature, peeled, fresh, raw
- soy sauce, salt-reduced: Sauce, soy, commercial, reduced salt
- Peanuts, raw, unsalted: Nut, peanut, with skin, raw, unsalted
- canola oil: Oil, canola