08. Oil-Free Vegan Pancit Sotanghon with Tofu

Ingredients

Instructions

1. Soak the sotanghon in warm water for 10 minutes, then drain.

2. In a large wok or pot, add onion, garlic, and ginger with ¼ cup broth. Cook for 3-5 minutes, stirring frequently.

3. Add tofu and cook gently for 3 minutes.

4. Add carrots, cabbage, and green beans. Cook 2-3 minutes.

5. Pour in the vegetable broth, soy sauce, turmeric, and sea salt.

6. Bring to a gentle simmer.

7. Add the drained sotanghon and cook for 3-5 minutes until the noodles absorb most of the broth.

8. Stir in green onions.

9. Serve with calamansi or lemon.

Approximate Nutrition (per serving, 6 servings)

• Calories: ~190

• Protein: ~10 g

• Carbohydrates: ~28 g

• Fiber: ~3 g

• Total Fat: ~4 g

• Saturated Fat: ~0.5 g

• Added Sugar: 0 g

For a More Diabetes-Friendly Version

• Use 4 oz sotanghon instead of 8 oz.

• Double the tofu.

• Add extra cabbage, mushrooms, and bok choy.

This increases protein and fiber while reducing the carbohydrate load from the noodles.

Serves: 4-6

This version keeps the classic jambalaya flavors but skips all bell peppers and hot peppers. Young green jackfruit provides a "meaty" texture without oil or animal products.

• 8 oz (225 g) sotanghon (mung bean noodles)

• 14 oz (400 g) extra-firm tofu, pressed and cubed

• 1 onion, sliced

• 4 cloves garlic, minced

• 1 tbsp fresh ginger, julienned

• 2 carrots, julienned

• 2 cups cabbage, shredded

• 1 cup green beans, sliced

• 4 cups low-sodium vegetable broth

• 3 tbsp low-sodium soy sauce

• ½ tsp turmeric (optional, for color)

• ½ tsp sea salt, or to taste

• 2 green onions, sliced

• Calamansi or lemon wedges for serving

09. Updated Oil-Free Vegan Pancit Sotanghon

Add:

• 1 teaspoon annatto powder dissolved in ¼ cup warm vegetable broth

• Calories: ~190-200

• Protein: ~10 g

• Carbohydrates: ~28 g

• Fiber: ~3 g

• Total Fat: ~4 g

• Saturated Fat: ~0.5 g

The annatto adds almost no calories or fat but gives the dish that classic Pancit Sotanghon appearance without using oil.

Annatto powder (achuete powder) is a great addition to vegan oil-free pancit sotanghon. It gives the noodles the traditional golden color and a mild earthy flavor.

How to use it:

1. Mix the annatto powder with warm broth.

2. Add it to the pot along with the vegetable broth and soy sauce before adding the noodles.

3. Stir well to distribute the color evenly.

• 8 oz sotanghon noodles

• 14 oz extra-firm tofu, cubed

• 1 onion, sliced

• 4 cloves garlic, minced

• 1 tbsp ginger, julienned

• 2 carrots, julienned

• 2 cups cabbage, shredded

• 1 cup green beans, sliced

• 4 cups vegetable broth

• 3 tbsp low-sodium soy sauce

• 1 tsp annatto powder

• ½ tsp sea salt

• Green onions

• Calamansi wedges

Ingredients:

Nutrition (per serving, 6 servings)

10. Air-Fried Tofu for Pancit Sotanghon

Ingredients:

• 14 oz (400 g) extra-firm tofu, pressed

• 1 tbsp low-sodium soy sauce

• ½ tsp garlic powder (optional)

• Calories: ~210

• Protein: ~12 g

• Carbohydrates: ~28 g

• Fiber: ~3 g

• Total Fat: ~4 g

• Saturated Fat: ~0.5 g

For even more Filipino flavor, finish with sliced green onions and a squeeze of calamansi just before serving.

Annatto powder (achuete powder) is a great addition to vegan oil-free pancit sotanghon. It gives the noodles the traditional golden color and a mild earthy flavor.

Instructions:

1. Press tofu for 20-30 minutes.

2. Cut into cubes or strips.

3. Toss with soy sauce and garlic powder.

4. Air fry at 380°F (193°C) for 12-15 minutes, shaking halfway through.

5. Cook until golden and slightly crispy.

• Sotanghon noodles

• Onion

• Garlic

• Ginger

• Carrots

• Cabbage

• Green beans

• Vegetable broth

• Soy sauce

• Annatto powder

• Sea salt

Cook the vegetables and noodles in the broth, then fold in the air-fried tofu at the end to keep it firm and chewy.

Updated Pancit Sotanghon Recipe

Approximate Nutrition (6 servings)

Prepare the noodles and vegetables as before:

11. Low-Carb Vegan Pancit Sotanghon with Konjac Noodles & Air-Fried Tofu

Ingredients:

• 4 oz (115 g) sotanghon noodles

• 2 packages (14-16 oz total) konjac/shirataki noodles, drained and rinsed

• 14 oz extra-firm tofu, air-fried

• 1 onion, sliced

• 4 cloves garlic, minced

• 1 tbsp ginger, julienned

• 2 carrots, julienned

• 2 cups cabbage, shredded

• 1 cup mushrooms, sliced

• 1 cup green beans, sliced

• 4 cups low-sodium vegetable broth

• 3 tbsp low-sodium soy sauce

• 1 tsp annatto powder dissolved in ¼ cup warm broth

• ½ tsp sea salt

• Green onions

• Calamansi or lemon wedges

• Oil-free

• Vegan

• Uses sea salt

• Higher protein from tofu

• More filling due to konjac noodles

• Lower carb than traditional pancit sotanghon

Serves: 4-6

Instructions:

1. Air-fry the tofu at 380°F (193°C) for 12-15 minutes until golden.

2. Soak the sotanghon in warm water for 10 minutes; drain.

3. Rinse and drain the konjac noodles very well.

4. Water-sauté onion, garlic, and ginger in a large wok or pot.

5. Add carrots, cabbage, mushrooms, and green beans. Cook 3-4 minutes.

6. Add broth, soy sauce, annatto mixture, and sea salt.

7. Bring to a simmer.

8. Add sotanghon and konjac noodles. Cook 3-5 minutes.

9. Fold in the air-fried tofu.

10. Garnish with green onions and serve with calamansi.

• Calories: ~150-170

• Protein: ~10-12 g

• Total Carbs: ~12-15 g

• Fiber: ~4-6 g

• Net Carbs: ~7-10 g

• Total Fat: ~4 g

• Saturated Fat: ~0.5 g

The combination of half sotanghon and half konjac noodles gives you the authentic pancit texture and flavor while significantly lowering the carb load compared with using all sotanghon.

Approximate Nutrition (per serving, 6 servings)

Why This Version Works

Prepare the noodles and vegetables as before:

12. Creamy Vegan Alfredo with Konjac Noodles

Ingredients

LDL-Lowering Benefits

• Very low saturated fat

• High fiber from beans and vegetables

• Good protein

• Filling without excess calories

• Calories: 300-400

• Protein: 20-30 g

• Fiber: 10-12 g

• Saturated Fat: typically 1-3 g

Approximate Nutrition

Without vegan chicken:

• 2 packages konjac (shirataki) fettuccine noodles

• 1 cup unsweetened almond milk

• 1/2 cup cooked cannellini beans or white beans

• 2 Tbsp nutritional yeast

• 1 clove garlic

• 1 tsp onion powder

• 1/2 tsp salt

• 1 tsp lemon juice

• Optional:

  • 1 cup mushrooms

  • 1 cup broccoli

  • 1 cup spinach

  • Daring chicken, rinsed

With vegan chicken:

• Calories: 200-250

• Protein: 10-12 g

• Fiber: 8-10 g

• Saturated Fat: <1 g

Instructions:

1. Drain and rinse the konjac noodles well.

2. Dry-fry the noodles in a skillet for 3-5 minutes to improve texture.

3. Blend almond milk, beans, nutritional yeast, garlic, onion powder, salt, pepper, and lemon until smooth.

4. Sauté vegetables if using.

5. Pour sauce into skillet and warm gently.

6. Add noodles and toss until coated.

13. Vegan Lentil Tofu Walnut Taco Meat (No Pepper/No Oil)

Ingredients

• 1 cup cooked brown lentils

• 8 oz (225 g) extra-firm tofu, crumbled

• 1/2 cup walnuts, finely chopped

• 1 tsp cumin

• 1 tsp smoked paprika (optional if tolerated)

• 1 tsp garlic powder

• 1 tsp onion powder

• 1/2 tsp oregano

• 1/2 tsp salt, or to taste

• 2 to 4 tbsp water or vegetable broth

• High-protein plant-based meal

• Excellent source of fiber

• Rich in heart-healthy fats from walnuts

• Oil-free

• Cholesterol-free

• Good source of iron and calcium

Instructions

Serves: 4

Vegan Lentil-Tofu-Walnut Taco Meat

Benefits

• Calories: 900

• Protein: 56 g

• Carbohydrates: 64 g

• Fiber: 28 g

• Fat: 48 g

• Iron: 12 mg

• Calcium: 480 mg

1. Dry crumble the tofu into a nonstick skillet.

2. Cook over medium heat for 5 to 7 minutes, stirring occasionally.

3. Add walnuts and cook 2 minutes.

4. Stir in lentils and seasonings.

5. Add a little water or broth and mash some of the lentils for a meatier texture.

6. Cook until heated through, about 5 minutes.

Nutrition Facts (Approximate)

Recipe Yield: 4 servings

Per Serving

Whole Recipe Totals

• Calories: 225

• Protein: 14 g

• Total Carbohydrates: 16 g

  • Dietary Fiber: 7 g

  • Total Sugars: 2 g

• Total Fat: 12 g

  • Saturated Fat: 1.3 g

  • Omega-3 Fatty Acids: 0.8 g

• Cholesterol: 0 mg

• Sodium: 150 mg (before additional salt)

• Iron: 3 mg (17% DV)

• Calcium: 120 mg (9% DV)

• Potassium: 380 mg

• Magnesium: 55 mg

• Folate: 85 mcg

Main Ingredients

• 1 cup cooked brown lentils

• 8 oz extra-firm tofu

• ½ cup walnuts

• Seasonings (cumin, garlic powder, onion powder, oregano, salt)

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