This Vegetarian Pad Thai is a nutritious, restaurant-quality dish sure to impress family and friends – and will fill your kitchen with the tantalising aromas of fresh ingredients and spices.
Serves: 4
Nutrition per serving: Energy 1650kJ | Protein 16g | Total fat 12g | Saturated fat 2g | Carbohydrates 40g | Dietary fibre 6g | Potassium 340mg | Sodium 430mg | Calcium 160mg
Ingredients
- 200g dried rice noodles
- 3 cloves garlic
- 2 bird’s eye chillies
- 3 coriander roots
- 2 teaspoons peanut oil
- 2 eggs
- 1 red onion
- 1 tablespoon tamarind concentrate
- 2 teaspoons brown sugar
- 125g firm tofu
- 1/4 cup peanuts
- 3 cups bean sprouts
- 6 shallots
- 2 tablespoons low-salt soy sauce
- 1 tablespoon lime juice
- 1 Lebanese cucumber (cut into matchsticks)
- 2 tablespoons fresh coriander
- 1 tablespoon fresh mint
- 4 lime wedges
Method
Place noodles in a large heatproof bowl, cover with boiling water and stand until just tender, drain.
Using a mortar and pestle, or small food processor, crush garlic, deseeded chillies and coriander roots to a paste.
Heat 2 teaspoons of the oil in a wok or large frying pan.
Pour lightly beaten egg into wok; cook over medium heat, tilting pan, until almost set.
Remove omelette from wok; roll tightly, slice thinly.
Lightly fry 2cm cubes tofu in batches in wok and place to side.
Heat remaining oil in wok or frying pan, stir-fry finely sliced onion until soft but not coloured, add paste from step 2, tamarind concentrate, brown sugar, lime juice and tofu.
Stir-fry for 2 minutes or until fragrant.
Add half the chopped nuts, sprouts and finely sliced shallots; stir-fry until sprouts are just wilted.
Add noodles, sauce and juice; stir-fry until hot. Remove from heat; sprinkle omelette, cucumber, coriander leaves, mint and remaining nuts, sprouts and shallots over Pad Thai.
Serve with lime wedges.
Dietitian’s note: We all know a Pad Thai is not complete without bean sprouts but they are also an excellent ingredient to add to your stir-fries, salads and even sandwiches. Bean sprouts are rich in vitamins and minerals.
Do you love a Pad Thai or stir-fry? Do you use bean sprouts in a range of other dishes? Why not share your suggestions in the comments section below?
Also read: Mini Vegie Pies
This recipe originally appeared on the Diabetes Australia website and is republished with permission.
