Vietnamese · lunch, dinner
Bún Đậu Hũ Xào (Lemongrass Tofu Rice Noodle Bowls)
Video by RunAwayRice on YouTube · Open on YouTube
- Vegan
- Gluten-free with a swap: Use tamari and a gluten-free vegetarian stir-fry (mushroom) sauce
Contains: Gluten, Peanut, Soy. Check labels on stock, sauces and spice mixes.
Firm tofu and peanuts give about 22 g of plant protein and more than half a day's calcium a serve, and the bowl is loaded with fresh herbs, lettuce and sprouts. It is fully plant-based and uses only half a tablespoon of oil for four.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Trim the leek. Mince a short piece of the white part and cut the green part into thin strips. Rinse the tofu, pat it dry and cut it into fairly thick slices so they hold together. 0:49
- Heat a wok over medium-high heat, add the oil and stir-fry the minced leek and lemongrass for 20 seconds. 1:35
- Add the tofu and pan-fry 5–6 minutes until golden. Add the leek strips, soy sauce and stir-fry sauce, toss and cook 2–3 minutes more. 1:47
- Turn off the heat, add the bean sprouts and toss 2–3 minutes in the residual heat, then season with black pepper. 2:05
- Build each bowl with lettuce, then rice noodles, the tofu stir-fry, pickles, peanuts and plenty of mint and coriander. Serve with chilli, lime and a dipping sauce, or toss it all together as a cold noodle salad. 2:13
Tip. Serve with a vegetarian nuoc cham or soy-lime dipping sauce (not included above). The stir-fry also works over hot rice. Keeps 2 days; store noodles and herbs separately.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 46%
- Protein 23%
- Fat 31%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 79% of the 43 g of net carbs come from the rice vermicelli. To cut carbs, try shirataki or zucchini noodles instead, or half the noodles and more vegetables.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High64%
76 µg a serve, mostly from green leaf lettuce (34%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Calcium High58%
749 mg a serve, mostly from firm tofu (90%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Omega-3 High52%
0.8 g a serve, mostly from firm tofu (71%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High43%
24 µg a serve, mostly from firm tofu (72%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin A High35%
319 µg a serve, mostly from carrot and radish pickles (46%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate High32%
129 µg a serve, mostly from green leaf lettuce (26%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron High28%
5 mg a serve, mostly from firm tofu (54%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High25%
103 mg a serve, mostly from firm tofu (56%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc High22%
2.5 mg a serve, mostly from firm tofu (64%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C High20%
18 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 Source18%
0.3 mg a serve, mostly from firm tofu (33%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source13%
620 mg a serve, mostly from firm tofu (38%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Show the other 3
Vitamin E9%
1.4 mg a serve, mostly from crushed roasted peanuts (27%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by RunAwayRice; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.