- Easy
- 25 min
- 2 serv.
- 4 synergies
- Now at its best: Broccoli
Thai street food with wide rice noodles, crispy fried tofu and broccoli in dark soy sauce. The wok gives that typical smoky flavor you smell at Bangkok's night markets.
Pad See Ew sounds exotic, but it's the simplest wok dish you can think of — and perhaps that's why it's the most delicious. Wide rice noodles that you first soak in warm water, then into the wok until they become sticky and get brown spots from the heat. That's the trick: don't stir, let them sit, let them caramelize. In between, cubes of tofu that you've fried crispy separately in sesame oil, golden brown and crackling on the outside, soft inside. Broccoli that only goes in for two minutes and therefore stays bright green and crunchy. The sauce is simple — dark soy sauce that gives everything a deep, sweet color, with garlic and a hint of turmeric. Toss everything in the hot wok and eat immediately, preferably straight from the pan.
- 15
- min prep
- 10
- min cook
- 25
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Broccoli 
Garlic Double sulfur compounds for Nrf2 activation and phase-II enzymes
Technical: Broccoli contains sulforaphane (isothiocyanate) activating the Nrf2 pathway and inducing phase-II enzymes (glutathione S-transferase, quinone reductase). Garlic contains allicin and diallyl sulfide — also sulfur compounds activating the same Nrf2 pathway via thiol reaction. Both are sulfur-containing compounds working synergistically.
What does this mean for you? Briefly sauté garlic and add broccoli — a classic stir-fry base. Two sulfur-rich ingredients each activating the same Nrf2 pathway through their own route. Cut garlic 10 minutes before heating for maximum allicin.
AntioxidantsImmune SystemAnti-inflammatory
Rice Noodles 
Sesame Oil Sesame + soy = complete amino acids + fats
Technical: Rice noodles (rice flour) are low in lysine — the limiting amino acid in rice protein. Soy sauce (fermented soybeans) is rich in lysine and provides free glutamate for umami. Sesame oil contains methionine (complementary amino acid) plus sesamin and sesamol — unique lignans with antioxidant action. Together they form an amino acid-complete profile.
What does this mean for you? Stir-fry rice noodles with sesame oil and soy sauce — this is the foundation of countless Asian dishes. The three together provide complete proteins, healthy fats AND intense umami flavor. Add vegetables for a complete meal.
Muscle GainGeneral Wellness
Rice Noodles 
Soy Sauce Sesame + soy = complete amino acids + fats
Technical: Rice noodles (rice flour) are low in lysine — the limiting amino acid in rice protein. Soy sauce (fermented soybeans) is rich in lysine and provides free glutamate for umami. Sesame oil contains methionine (complementary amino acid) plus sesamin and sesamol — unique lignans with antioxidant action. Together they form an amino acid-complete profile.
What does this mean for you? Stir-fry rice noodles with sesame oil and soy sauce — this is the foundation of countless Asian dishes. The three together provide complete proteins, healthy fats AND intense umami flavor. Add vegetables for a complete meal.
Muscle GainGeneral Wellness
Tofu Broccoli Isoflavones + sulforaphane: complementary phytochemicals
Technical: Tofu contains genistein and daidzein (isoflavones) that modulate estrogen receptors. Broccoli contains sulforaphane that activates phase II enzymes in the liver. Together they deliver a broad spectrum of bioactive plant compounds via complementary pathways.
What does this mean for you? Stir-fry tofu with broccoli — an Asian classic. The combination provides diverse phytochemicals and complete protein in one dish.
Hormonal BalanceAntioxidantsAnti-inflammatory
Ingredients (7)
+5 more ingredientsInstructions
- 1 Soak the wide rice noodles for 15-20 minutes in warm water until pliable but still firm. Drain well and shake loose so they don't stick.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 2 days in fridge
Tags & Diet
Allergens: Soy, Gluten