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Tofu, broccoli and rice noodle stir-fry

An everyday dish for 2, ready in 20 minutes, around $4.37 a serving. People actually plan it with Popotam, and it's in season in October.

20mintotal
≈ $4.37a serving
752kcalper serving
34gof protein
VegetarianIn season in OctoberFreezes well
Let's cook
Tofu, broccoli and rice noodle stir-fry, a serving idea
AI-generated image · Serving idea

Step-by-step recipe

check things off as you go

  1. Prep the veggies

    Peel the carrot and cut it into thin slices. Break the broccoli into florets and cut them into small pieces. Thinly slice the 2 garlic cloves.

  2. Cook the noodles

    Bring 500 ml of water to a boil in the saucepan. Drop in the rice noodles for 3 to 4 min until tender but still firm. Drain and set aside.

    Tip · For perfect noodles, don't soak them: drop them straight into the boiling water.

  3. Brown the tofu

    Cut the tofu into 2 cm cubes. In the hot wok with 1 tbsp of olive oil, brown the tofu cubes over high heat for 3 to 4 min, stirring. Salt lightly and set aside.

  4. Stir-fry the veggies

    In the same wok, add 1 tbsp of olive oil. Sauté the garlic for 30 sec, then add the carrots and broccoli. Stir-fry for 4 to 5 min over high heat until tender but crunchy.

    Tip · If the wok smokes too much, turn down the heat and add a little water so the veggies don't stick.

  5. Bring the stir-fry together

    Put the tofu back in the wok with the veggies. Add the drained noodles, soy sauce and sesame oil. Toss well over low heat for 1 to 2 min to coat everything.

  6. Adjust the seasoning

    Taste and adjust the salt and pepper if needed. Serve right away.

And there you go, it's readyCheck off every step to celebrate.

The questions you're asking

short answers, numbers you can check

How many calories in a serving?

One serving has about 752 kcal. 40% comes from carbs, 18% from protein and 38% from fat.

76 gCarbs
34 gProtein
32 gFat
Per serving (the dish for 2, divided by 2)
Energy752 kcal
Protein33.6 g
Carbs76 g
of which sugars5.9 g
Fat31.8 g
of which saturated fat5 g
Fiber7.3 g
Salt4.7 g

Worked out ingredient by ingredient with the ANSES Ciqual 2025 table, never written by an AI. It's an estimate: veggie sizes and brands make the numbers vary.

How much does it cost?

About $4.37 a serving, adding up the average prices of the ingredients you need to buy.

≈ $8.74for 2 people
≈ $4.37a serving

Pantry salt, oil and spices aren't counted. Your store and your brands will move the total, but the ballpark is right.

How long does it keep?

2 days in the fridge, in a closed container, once cooled within two hours. After that, into the freezer it goes.

2 daysin the fridge
Yesin the freezer, thaw it in the fridge the day before

Times Popotam uses for meal prep, based on ANSES guidance, rounded down. The details: how long cooked dishes keep.

and the rest of the week?

Popotam plans your whole week

Lunch and dinner, with dishes like this one, based on your tastes, your time and your budget. The grocery list is sorted by aisle. Free, no account.

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