Dinner · The Runner’s Kitchen
Tofu & vegetable noodles
A plant-based noodle bowl with tofu, crisp vegetables and a light soy dressing.
Hands-on and cooking times are estimates.
Make it yours
Ingredients & portions.
Scale the batch with servings, or edit a weight. Swap ingredients using the dropdowns. All quantities are edible weights.
Listed allergens: soya, wheat. Check every product label and cross-contact advice.
Know what’s on your plate
Nutrition, as you make it.
Per serving, based on 2 servings. Estimated from ingredients.
Vitamins, minerals & the full breakdown
- Fibre
- 10.5* g
- Sugars
- 12.0 g
- Saturated fat
- 2.2 g
- Sodium
- 592.7 mg
- Potassium
- 850.1 mg
- Calcium
- 118.2* mg
- Magnesium
- 92.4 mg
- Phosphorus
- 349.4 mg
- Iron
- 4.68 mg
- Zinc
- 3.23 mg
- Selenium
- 3.2* µg
- Iodine
- 10.8* µg
- Vitamin A (retinol equivalents)
- 1,351.4* µg
- Vitamin D
- 0.00 µg
- Vitamin E
- 4.93* mg
- Vitamin K1
- 193.0* µg
- Thiamin (B1)
- 0.41 mg
- Riboflavin (B2)
- 0.23 mg
- Vitamin B6
- 0.53* mg
- Vitamin B12
- 0.00 µg
- Folate
- 197.4 µg
- Vitamin C
- 181.5 mg
- Niacin equivalents (B3)
- 7.6 mg
- Pantothenic acid (B5)
- 1.1* mg
- Biotin (B7)
- 6.9* µg
- Copper
- 0.5 mg
- Manganese
- 1.7 mg
- Chloride
- 1,143.5* mg
* Partial ingredient subtotal: data is missing for at least one ingredient. A dash means no usable value. Cooking losses and brand differences are not modelled.
What do these nutrients do?In the kitchen
How to make it.
- Prepare the rice noodles following their packet, drain and weigh the cooked quantity for the recipe.
- Pat the tofu dry and cut into cubes. Slice the vegetables into small, similar-size pieces.
- Heat the oil in a large pan. Cook the tofu until lightly golden, turning carefully.
- Add the vegetables, crushed garlic and ginger with a splash of water. Stir-fry until tender and the tofu is hot throughout.
- Toss through the noodles and soy sauce. Divide into 2 portions and serve.
Fit it around your training.
Why this combination?
Tofu adds plant protein, while noodles supply carbohydrate. Calcium in tofu varies with its coagulant and brand, so the figure here is a food-database estimate.
When it could work for you
An evening meal after a run or a combined run-and-gym day. A smaller portion may suit a lighter day.
Plan food before, during & after your runStorage & leftovers.
Cool promptly, refrigerate and use within 24 hours. Reheat once until steaming hot throughout.
Make meal prep easierSomething for your next day.
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