Description

This Healthy Pad Thai captures the bright, balanced flavors of a classic Thai street dish while using wholesome ingredients and plenty of vegetables. It swaps traditional white rice noodles for brown rice noodles and focuses on fresh produce to boost fiber and nutrients without sacrificing taste. The sauce blends salty, sweet, sour, and spicy elements—fish sauce, honey, lime, and Thai chili—for an authentic flavor profile.

Quick to prepare and ideal for weeknight dinners, this version is flexible: you can add extra protein like tofu, shrimp, or chicken, or turn it fully vegetarian by substituting tamari for fish sauce and increasing the umami with a touch of mushroom sauce. The result is a satisfying, colorful plate that feels indulgent but remains lighter than many restaurant versions.

Ingredients

• 5 ounces brown rice noodles
• 1/2 cup shredded carrots
• 1/2 cup snap peas
• 1/4 cup garlic chives, roughly chopped
• 1 cup bean sprouts
• 1/4 cup cilantro, roughly chopped
• 2 tbsp crushed peanuts
• 1 tbsp avocado oil (or sunflower oil)
• Sauce:
• 1 1/2 tbsp fish sauce
• 1 1/2 tbsp honey
• 1 tbsp oyster sauce
• Juice of 1/2 lime
• 1 Thai chilli, finely chopped

Instructions

1. Soak the brown rice noodles in a bowl of warm water for 5–10 minutes until they soften but still have a slight bite. Drain and set aside.
2. Mix the sauce ingredients (fish sauce, honey, oyster sauce, lime juice, and chopped Thai chilli) in a small bowl so the flavors are ready when you need them.
3. Heat 1 tablespoon of avocado oil in a large skillet or wok over medium-high heat.
4. Add the drained rice noodles to the hot skillet and stir for about 1 minute to warm and separate them.
5. Stir in the shredded carrots, snap peas, garlic chives, and bean sprouts. Cook for another minute, tossing constantly so the vegetables remain crisp-tender.
6. Pour the prepared sauce over the noodles and vegetables. Toss well to coat and cook for 30–60 seconds so the sauce warms and slightly thickens.
7. Turn off the heat and stir in the chopped cilantro. Adjust the seasoning: add more lime for acidity, more fish sauce for saltiness, or more chilli for heat.
8. Transfer to plates and top with crushed peanuts and an extra squeeze of lime before serving.

Tips and Variations

– To add protein: stir-fry tofu, shrimp, or thinly sliced chicken first, remove briefly, then add back when combining the noodles and sauce.
– Vegetarian option: replace fish sauce with tamari or soy sauce and use a vegetarian oyster sauce made from mushrooms.
– For extra vegetables, add bell pepper strips, baby corn, or thinly sliced cabbage. Keep vegetables bite-sized so they cook quickly.
– If garlic chives are unavailable, spring onion (scallion) is a good substitute and works well when sliced thin.

Serving and Storage

Serve immediately for the best texture. Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. When reheating, add a splash of water or lime juice and warm gently in a skillet to help loosen the noodles and revive the flavors.

Nutrition

• Serving Size: 1/2 recipe
• Calories: 358
• Sugar: 20g
• Fat: 11g
• Saturated Fat: 2g
• Carbohydrates: 58g
• Fiber: 5g
• Protein: 13g