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Tempeh and Vegetable Noodles
Lunch • India
How to Make Tempeh and Vegetable Noodles (Traditional & Healthy Version)
Tempeh and Vegetable Noodles is a vibrant, nutritious dish that brings together the protein-rich goodness of tempeh with the colorful crunch of garden-fresh Indian vegetables, all tossed in wholesome atta (whole wheat) noodles. While tempeh is new to the Indian kitchen, its texture and ability to absorb masalas make it a perfect fit for the health-conscious Indian palate. This dish is especially popular among urban families seeking high-protein vegetarian lunch options, and it is a fantastic way to include more plant-based protein in your daily diet. Tempeh and Vegetable Noodles is not just delicious but also quick to prepare, making it ideal for busy weekdays, school tiffins, or festive occasions like Holi and Lohri, when families look for lighter yet festive meals. The medley of Indian vegetables like capsicum (shimla mirch), carrot (gajar), and cabbage (patta gobhi), along with Indian spices and a dash of soya sauce, brings out a burst of flavors reminiscent of Indo-Chinese stalls found in bustling Indian markets. This versatile dish can be adapted to suit various regional tastes and dietary preferences, making it a popular choice across India.
Ingredients(for 1 medium bowl per serving)
- 120 grams Whole wheat noodles (atta noodles) (Atta noodles, healthier than maida)
- 100 grams Tempeh (Cut into thin strips)
- 1/2 cup Capsicum (Shimla mirch) (Julienned; any color)
- 1/2 cup Carrot (Gajar) (Julienned)
- 1/2 cup Cabbage (Patta gobhi) (Shredded)
- 1 small Onion (Thinly sliced)
- 1 tsp Ginger-garlic paste (Adrak-lahsun paste)
- 1 Green chilli (Finely chopped; adjust to taste) - optional
- 1 tbsp Soya sauce (Low-sodium preferred)
- 1/4 tsp Black pepper powder (Kali mirch)
- to taste Salt (Sendha namak for vrat (optional))
- 1 tbsp Sesame oil or cold-pressed mustard oil (Sarson ka tel or til ka tel)
- 2 tbsp Spring onion greens (For garnish) - optional
Instructions
- 1
Boil the atta noodles as per pack instructions in ample water with a pinch of salt. Drain and toss with 1/2 tsp oil to prevent sticking.
8 minutes
Do not overcook; keep noodles slightly firm (al dente).
- 2
Heat a tawa or wok on medium flame. Add remaining oil. Sauté ginger-garlic paste and green chilli for 30 seconds until aromatic.
2 minutes
Use high heat for authentic stir-fry flavor.
- 3
Add sliced onions and sauté till translucent. Then add tempeh strips and stir-fry for 2-3 minutes until lightly golden.
4 minutes
Tempeh absorbs flavors better when sautéed.
- 4
Add capsicum, carrot, and cabbage. Stir-fry on high flame for 3-4 minutes, keeping veggies crisp.
4 minutes
Do not overcook vegetables to retain nutrients and crunch.
Why This Dish is Healthy
This dish is a healthy choice due to its high-protein, high-fiber, and low-fat profile. Using whole wheat noodles instead of refined maida improves glycemic control, making it suitable for weight management and diabetic diets. The abundance of vegetables increases the antioxidant content and adds bulk, making you feel fuller for longer. It's a balanced, satisfying meal ideal for lunch or a light dinner.
This Tempeh and Vegetable Noodles recipe is packed with plant-based protein from tempeh and whole-grain fiber from atta noodles. The inclusion of a variety of vegetables provides essential vitamins like vitamin A, C, and K, as well as minerals like potassium and magnesium. Tempeh is rich in probiotics, aiding digestion and gut health. The use of minimal oil and low-sodium soya sauce keeps the fat and sodium content in check, making it heart-friendly.
Pro Tips
- 💡Tip 1: Marinate tempeh in a little soya sauce and black pepper for 10 minutes for extra flavor.
- 💡Tip 2: Always stir-fry vegetables on high heat to retain their crunch and color.
- 💡Tip 3: Add a dash of lemon juice for a tangy twist before serving.
Storage & Serving
Store cooled noodles in an airtight container in the refrigerator for up to 24 hours. Reheat on tawa or microwave before serving. Avoid freezing as texture may change.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 320.0 kcal |
