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Introduction
Pad Thai, a beloved staple of Thai cuisine, has been winning hearts worldwide since the 1930s. Originally created as part of Thailand's national culinary identity campaign, this stir-fried noodle dish quickly became a street food sensation. Our healthy rendition pays homage to its roots while adapting to modern nutritional preferences. By swapping traditional rice noodles for spiralized vegetables and focusing on lean proteins, we've transformed this comfort food into a nutrient-dense meal without sacrificing its soul-satisfying taste. Whether you're looking to explore Thai flavors or seeking a lighter version of your takeout favorite, this Healthy Pad Thai offers a perfect balance of tradition and wellness.
Ingredients
• 8 oz (225g) zucchini noodles, spiralized
• 6 oz (170g) firm tofu, pressed and cut into 1/2-inch cubes
• 2 large eggs, lightly beaten
• 1 cup (100g) bean sprouts, rinsed and drained
• 1 medium carrot, julienned
• 1 red bell pepper, thinly sliced
• 2 cloves garlic, minced
• 2 green onions, thinly sliced, white and green parts separated
• 1/4 cup (40g) unsalted roasted peanuts, roughly chopped
• 2 tbsp (30ml) vegetable oil, divided
• 2 tbsp (30ml) fish sauce
• 2 tbsp (30ml) low-sodium soy sauce
• 2 tbsp (30ml) rice vinegar
• 1 tbsp (15ml) honey
• 1 tbsp (15g) tamarind paste
• 1/4 tsp red pepper flakes
• 1 lime, cut into wedges for serving
• 1/4 cup (10g) fresh cilantro leaves, for garnish
Step 1:
In a small bowl, whisk together fish sauce, soy sauce, rice vinegar, honey, tamarind paste, and red pepper flakes to make the sauce. Set aside.
Step 2:
Heat 1 tablespoon of oil in a large non-stick skillet or wok over medium-high heat. Add tofu cubes and cook for 5-6 minutes, turning occasionally, until golden brown on all sides. Remove tofu and set aside.
Step 3:
In the same skillet, add beaten eggs and scramble for 1-2 minutes until just set. Remove and set aside.
Step 4:
Add remaining oil to the skillet. Stir-fry minced garlic and white parts of green onions for 30 seconds until fragrant.
Step 5:
Add julienned carrot and sliced red bell pepper. Stir-fry for 2-3 minutes until slightly softened.
Step 6:
Add zucchini noodles and bean sprouts. Cook for 2-3 minutes, tossing gently, until the noodles are just tender but still crisp.
Step 7:
Return tofu and scrambled eggs to the skillet. Pour the prepared sauce over the ingredients and toss everything together for 1-2 minutes until well combined and heated through.
Step 8:
Remove from heat and stir in half of the chopped peanuts and green parts of the onions.
Step 9:
Serve immediately, garnished with remaining peanuts, cilantro leaves, and lime wedges on the side.
Q: Can I make this recipe ahead of time?
A: While best served fresh, you can prepare the components separately and assemble just before serving. Cook the zucchini noodles last to prevent them from becoming watery.
Q: Is this recipe gluten-free?
A: To make it gluten-free, use tamari instead of soy sauce and ensure your fish sauce is gluten-free.
Q: How can I make this recipe vegan?
A: Omit the eggs and use extra-firm tofu. Replace fish sauce with additional soy sauce or a vegan fish sauce alternative.
• For a vegan version, omit eggs and use extra-firm tofu. Replace fish sauce with additional soy sauce or vegan fish sauce alternative.
• Zucchini noodles can be substituted with shirataki noodles or thinly sliced cabbage for an even lower-carb option.
• If tamarind paste is unavailable, use an extra tablespoon of lime juice mixed with a teaspoon of brown sugar.
• For added protein, include 4 oz (113g) of cooked, peeled shrimp or sliced chicken breast.
• This recipe contains fish sauce and soy sauce, which may not be suitable for those with fish or soy allergies.
• To save time, use pre-spiralized zucchini noodles and pre-cut vegetables available in many grocery stores.
Divide the Pad Thai among four plates. Garnish each serving with additional peanuts, cilantro, and a lime wedge. Serve immediately while hot.
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet over medium heat, adding a splash of water if needed.
Prepare all ingredients before starting to cook, as the stir-frying process moves quickly. Cook the tofu and eggs first, then set aside to add back later for the best texture.
- Don't overcook the zucchini noodles to prevent them from becoming mushy.
- Press the tofu well before cooking to achieve a crispy exterior.
- Adjust the sauce to your taste preference by adding more honey for sweetness or lime juice for tanginess.
For a spicier version, add 1-2 Thai bird's eye chilies, finely chopped, to the sauce. For a seafood twist, replace tofu with 8 oz of peeled and deveined shrimp.
Serve with a chilled Thai iced tea or a crisp lemongrass-infused white wine. A side of tom yum soup would complement the flavors nicely.
This dish is great year-round but especially refreshing in spring and summer when zucchini is in season.
Contains peanuts, soy, eggs, and fish (in fish sauce). May contain traces of shellfish depending on the brand of fish sauce used.
