20 September 2024

Vegetarian Pad Thai

This vegetarian Pad Thai is not just a meal but an experience filled with colorful vegetables, spices and a sweet-savory balance. If you’re craving a taste of Thailand at home, this recipe brings delicious Asian flavors right to your table. The spicy Thai peanut sauce envelops the rice noodles and stir-fried vegetables, creating a delightful medley. My easy Pad Thai recipe is a healthy, well-rounded meal, with crispy tofu as the main source of plant protein.

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I love Asian cuisine because, even tough I’ve never been to Asia, its vibrant flavors and pleasant texture contrasts make you feel like you’re traveling just by enjoying its delightful dishes. My first encounter with a Pad Thai recipe happened a little while ago at a family dinner in France. My grandparents have always been lovers of this cuisine, and its versatility makes it even better, especially when you’re looking for a meal that suits every diet. Whether it’s with animal or plant-based protein, this is a wholesome dish packed with nutritional benefits for your body.

Pad Thai is one of the most iconic Thai dishes, with roots tied to Thailand’s cultural and political history. The recipe emerged during the late 1930s and 1940s as a part of a campaign to promote nationalism and identity. Pad Thai has also Chinese influences, incorporating the stir-frying technique (in Thai, “Pad” means “stir-fried”) and the use of rice noodles. Today, there are multiple variations of this dish, including with meat, fish and plant-based protein.

This vegetarian Pad Thai noodles with tofu is a convivial meal, perfect for sharing with your loved ones. The preparation is easy and can turn into a fun activity, involving friends and family in the process. I recommend enjoying it while it’s hot, but I’m sure that you’ll love this recipe so much that there won’t be any leftovers for the next day.

Ingredients for the Pad Thai noodles with tofu

Tofu: it’s important to use firm tofu because its texture makes it easier to bake and adds a crispy note to the dish. Tofu has a neutral flavor, allowing it to absorb the Pad Thai sauce and complete the recipe. This plant-based protein is rich in calcium, iron and magnesium, enhancing the overall nutritional profile.

Cornstarch: when used to coat tofu, it helps create a crispy and golden exterior. Additionally, cornstarch absorbs excess moisture from the tofu, preventing it from becoming too soft. Finally, this neutral ingredient helps the tofu assimilate the oil and spicy seasoning.

Cabbage: this vegetable adds crunch to this vegetarian Pad Thai recipe with tofu, contrasting with the chewy rice noodles. Cabbage is low in calories but rich in nutrients, such as vitamin C and K. Additionally, by adding cabbage you increase the volume of the dish, which is beneficial for the vegetarian version, making it more filling. I use green cabbage, but you can use other types, such as red cabbage.

Zucchini: their tender texture and mild flavor complement the chewy noodles and crispy vegetables, enhancing the mouthfeel. Zucchini is rich in vitamins A and C, and its bright green color enhances the visual appeal of Pad Thai. Moreover, zucchini cooks quickly, making it ideal for stir-frying.

Rice noodles: they are the foundation of Pad Thai, providing substance and absorbing the peanut sauce. Their chewy consistency contrasts with the crispy vegetables and tofu. Moreover, these noodles are naturally gluten-free, making vegetarian Pad Thai suitable for those with celiac disease and gluten sensitives.

Edamame: this is another great plant-based protein that makes the dish more satisfying. Its nutty flavor complements the other ingredients without overpowering them. Edamame is rich in vitamins and minerals, like vitamin K, folate and iron.

Carrots: they have a natural sweetness that balances the savory flavors of Pad Thai. Carrots are rich in vitamin A, antioxidants and fiber, which boosts the nutritional value of the dish. While cooking, they maintain their crunch adding depth to the recipe.

Mung bean sprouts: when added on top of Pad Thai they provide a fresh element to the dish, making it more vibrant and inviting .

Spring onion: sautéing spring onions in olive oil creates an aromatic base for Pad Thai, enhancing the overall flavor. Spring onions are milder and more delicate than regular onions, which offer a stronger flavor that can dominate the other ingredients.

Peanut butter: its nutty flavor complements the sweet and savory elements of the Pad Thai sauce recipe. The creamy texture creates a smooth consistency that clings to the noodles and vegetables, enhancing the mouthfeel. Additionally, peanut butter is source of healthy fats and essential vitamins. When combined with soy sauce and lime juice, peanut butter adds depth to the overall sauce.

Lemon juice: this citrusy note provides freshness and brightness that cut through the richness of the peanut Thai sauce. Lemon juice is a good source of vitamin C and antioxidants, making the condiment healthier. Finally, its acidity helps preserve freshness and allows it to last longer when prepared in advance.

Brown sugar: when added to the rice noodles and heated, brown sugar caramelizes and adds richness to the sauce. Brown sugar has more moisture than white sugar, helping prevent the sauce from drying out. Moreover, it contains trace minerals and some nutrients, offering more nutritional value compared to refined sugars.

Soy sauce: it adds deep umami flavor, balancing the sweetness from the brown sugar and peanut butter. Soy sauce provides saltiness and complexity to the Pad Thai, while also giving the peanut sauce a darker, visually appealing color. Finally, it helps loosen the peanut butter, creating a smoother texture for coating the noodles and vegetables.

Apple cider vinegar: it can be a substitute for tamarind paste in Pad Thai sauce, providing the sour element of the dish. Its acidity balances the sweetness from brown sugar or honey, as well as the saltiness from soy sauce.

Honey: its thick consistency gives the sauce a richer and stickier texture, allowing it to coat better the rice noodles better. Additionally, honey aids in caramelization, enhancing the overall flavor.

Paprika: this ingredient adds warmth but without too much spiciness. It has a smoky-sweet flavor, which contributes to the complexity of the sauce. Moreover, paprika enhances the color with a red-blue, making the dish appealing.

Garlic clove: its robust flavor balances the sweetness, sourness and saltiness of the other ingredients in Pad Thai sauce. Garlic has a unique aroma that enhances the overall sensory experience of Pad Thai.

Find the complete recipe with measurements below.

How to prepare the easy Pad Thai recipe

Preheat the oven at 200°C. Cut the drained tofu into cubes then add them to a large bowl and add olive oil , salt and pepper.

Coat the tofu with cornstarch and bake on a lined baking sheet for about 25-30 minutes , turning the tofu on the other side after 10 minutes . Cook until golden and crispy.

For the Pad Thai sauce: add soy sauce, grated garlic clove, peanut butter, honey, lemon juice, apple cider vinegar, brown sugar, olive oil, paprika, salt and pepper to a bowl . Whisk to combine and add water as you need to obtain a smooth consistency.

Cut the cabbage, carrots and zucchini into strips.

Heat olive oil in a saucepan and add the chopped spring onion, allowing it to sauté.

Add the cut vegetables to the pan, cook until soft and at the end incorporate the cooked rice noodles with the peanut soy sauce .

The final touch is the crispy tofu, some edamame beans and mung bean sprouts.

My tips for a vegan alternative

Before cutting the tofu, it’s important to extract the liquid contained in it by drying it with dish towels and, if necessary, pressing it between two weights, such as plates.

I like to prepare my vegetarian Pad Thai with zucchini, cabbage and carrots, but you can choose the vegetables you like the best. For example, you could use red cabbage instead of the white, or add leeks to enhance the onion flavor.

When incorporating the peanut sauce with the rice noodles, let them cook over low heat to sauté them and help the sauce cling to the noodles.

I cook the rice noodles in a pot with boiling water, but you can cook them in the pan with the vegetables and their liquids . This will require more time, but it helps the noodles absorb the flavors.

To make the Pad Thai sauce vegan, simply substitute the honey with agave syrup or maple syrup.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!