Plant-Based Stir-fry

Damn, I couldn't help but have two hyphens in one topic. Oh well. Processed with VSCOcam with f2 preset

This recipe is a basic stir-fry, but without any oil or animal products. That's what makes it plant-based.

If you're not familiar with the plant-based lifestyle then you're missing out on a lot. Plant-based focuses primarily on whole unprocessed foods. That includes fruits, vegetables, whole grains, legumes, nuts, and seeds. With relying less on lightly processed foods such as soy sauce, canned tomato sauce, and other packaged goods.

On a plant-based diet, you get most of you energy from carbs. Our bodies' preferred source of energy. And no, you won't gain weight. For more details of a plant-based diet, check out Forks Over Knives for more info, recipes, and articles. If you're more of a visual person, check out their movie Forks Over Knives or PlantPure Nutrition (both on US Netflix)

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In this recipe, I used soy sauce. Which is okay from now and then. But because of the high amounts of sodium, I try to avoid it. That doesn't mean you should too. I personally get really thirsty when I eat something high in sodium, even though I drink a lot of water. Probably 5-6 liters. Nothing's wrong with me; it's just so dry here in Saudi plus, I workout a lot.

*Soba noodles are gluten-free as well as tamari sauce.

This dish is full of flavor from the sauce and the veggies; without having an overwhelming taste. It's suited for most people, as it is gluten-free, vegan, and nut-free. If you don't like tofu, simply omit it or replace it with TVP or your favorite hearty vegetable.

Plant-Based Stir-fry



  • 1/3 cup filtered water
  • 1/4 cup tamari sauce or low sodium soy sauce
  • 1/2 tbsp maple syrup
  • 1/4 tsp ground ginger
  • chili pepper to taste
  • white pepper to taste
  • a pinch of garlic powder


  • 1 soba noodles (any will do)
  • 1 packaged extra-firm tofu (450 grams)
  • 3  red bell peppers
  • 4-5 baby zucchini
  • 500 grams mushrooms (2 small packages)


  1. Drain the tofu and wrap it in an absorbent towel and put something heavy on top of it
  2. Mix the sauce together and adjust the taste to your preference
  3. Slice the vegetables thinly lengthwise
  4. Heat a large frying pan over medium-high heat
  5. Drizzle some water if it sizzles then it's ready
  6. pour a little bit of water on the pan just so nothing sticks to it
  7. Add the veggies and cook until tender
  8. Meanwhile, boil some water in a small saucepan
  9. Once boiling, add the soba noodles.
  10. Soba noodles cook very quickly (less than 2 mins!) so keep a close eye
  11. Slice the tofu into small squares and add to the stir-fry
  12. Drain the noodles and add to the stir-fry
  13. Top with the sauce and stir to combine everything.