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Oil-Free Vegan Pancit Sotanghon with Tofu

Ingredients

Instructions

Soak the sotanghon in warm water for 10 minutes, then drain.
In a large wok or pot, add onion, garlic, and ginger with ¼ cup broth. Cook for 3-5 minutes, stirring frequently.
Add tofu and cook gently for 3 minutes.
Add carrots, cabbage, and green beans. Cook 2-3 minutes.
Pour in the vegetable broth, soy sauce, turmeric, and sea salt.
Bring to a gentle simmer.
Add the drained sotanghon and cook for 3-5 minutes until the noodles absorb most of the broth.
Stir in green onions.
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

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:

Mix the annatto powder with warm broth.
Add it to the pot along with the vegetable broth and soy sauce before adding the noodles.
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)

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:

Press tofu for 20-30 minutes.
Cut into cubes or strips.
Toss with soy sauce and garlic powder.
Air fry at 380°F (193°C) for 12-15 minutes, shaking halfway through.
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:

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:

Air-fry the tofu at 380°F (193°C) for 12-15 minutes until golden.
Soak the sotanghon in warm water for 10 minutes; drain.
Rinse and drain the konjac noodles very well.
Water-sauté onion, garlic, and ginger in a large wok or pot.
Add carrots, cabbage, mushrooms, and green beans. Cook 3-4 minutes.
Add broth, soy sauce, annatto mixture, and sea salt.
Bring to a simmer.
Add sotanghon and konjac noodles. Cook 3-5 minutes.
Fold in the air-fried tofu.
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:

Vegan Buckwheat Groats Muffins (Oil-Free)

Ingredients:

1 cup raw buckwheat groats, soaked overnight and drained
2 ripe bananas
1 cup unsweetened soy milk
¼ cup unsweetened applesauce
1 tsp vanilla extract
1 tsp cinnamon
1 tsp baking powder
¼ tsp sea salt
2 tbsp ground flaxseed
¼ cup chopped walnuts (optional)
½ cup blueberries (optional)

½ cup buckwheat groats with ½ cup almond flour

This lowers the carbohydrates and increases healthy fats and protein while keeping the muffins moist.

These pair nicely with coffee or tea and freeze well for meal prep.

Serves: 4-6

Instructions:

Preheat oven to 350°F (175°C).
Line a 12-cup muffin tin with paper liners or use a silicone muffin pan.
Blend the soaked buckwheat groats, bananas, soy milk, applesauce, and vanilla until mostly smooth.
Stir in cinnamon, baking powder, sea salt, and flaxseed.
Fold in walnuts and blueberries if using.
Fill muffin cups about ¾ full.
Bake for 22-28 minutes until a toothpick comes out clean.
Cool for 10 minutes before removing from the pan.

Calories: ~95
Protein: ~3 g
Carbohydrates: ~18 g
Fiber: ~3 g
Total Fat: ~1 g
Saturated Fat: ~0.2 g
Added Sugar: 0 g

Approximate Nutrition (per muffin, without nuts)

Why This Version Works

These muffins are hearty, high in fiber, and naturally sweetened with banana. Buckwheat groats add a pleasant nutty flavor and are naturally gluten-free.

Makes: 12 Muffins

Replace:

Vegan Oil-Free Buckwheat-Almond Muffins

Ingredients:

½ cup raw buckwheat groats, soaked overnight and drained
½ cup almond flour
2 ripe bananas
1 cup unsweetened soy milk
¼ cup unsweetened applesauce
2 tbsp ground flaxseed
1 tsp vanilla
1 tsp cinnamon
1 tsp baking powder
¼ tsp sea salt
½ cup blueberries (optional)
2 tbsp chopped walnuts (optional)

Use 1 banana instead of 2
Add 1 tablespoon chia seeds
Add ½ scoop unflavored or vanilla vegan protein powder

That can bring the muffins closer to 6-7 g protein each while keeping the carb content relatively low and the saturated fat very low.

Instructions:

Calories: 100-115
Protein: 4-5 g
Total Carbs: 11-13 g
Fiber: 3-4 g
Net Carbs: 8-10 g
Fat: 4-5 g
Saturated Fat: ~0.3 g
Added Sugar: 0 g

Approximate Nutrition (per muffin)

For Even Better Blood Sugar Control

Makes: 12 Muffins

Preheat oven to 350°F (175°C).
Blend the soaked groats, bananas, soy milk, applesauce, and vanilla until mostly smooth.
Stir in almond flour, flaxseed, cinnamon, baking powder, and sea salt.
Fold in blueberries if using.
Divide into 12 muffin cups.
Bake for 22-26 minutes.
Cool completely before serving.

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:

Drain and rinse the konjac noodles well.
Dry-fry the noodles in a skillet for 3-5 minutes to improve texture.
Blend almond milk, beans, nutritional yeast, garlic, onion powder, salt, pepper, and lemon until smooth.
Sauté vegetables if using.
Pour sauce into skillet and warm gently.
Add noodles and toss until coated.

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