Southeast AsianPasta / noodles

Easy Peanut Pad Thai

Glossy peanut-lime rice noodles with chickpeas, edamame, beansprouts and carrot, ready with one quick sauce and one pan.

Eat nowHeartyContains gluten, peanuts, soy
Hands-on14 minTotal time15 minEnergy747 kcalProtein39g
Recipe details
Easy-goingPregnancy caution

Equipment: Grater, Hob

Keep chilled after cooking

Easy Peanut Pad Thai
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Noodles

Pan

Sauce

Finish

Now we make

Method

Do the night before

  1. 1
    Defrost 100g cooked chickpeas overnight in the fridge if using frozen
  2. 2
    Defrost 100g cooked edamame overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

14 min hands-on 15 min altogether
  1. 3
    Put 55g dry rice noodles in a heatproof bowl, cover with boiling water and leave until just tender according to the packet. Drain well
    πŸ– 2 minπŸ’€ 6 min unattended
  2. 4
    Meanwhile, drain and rinse chickpeas, coarsely grate 80g carrot, and slice 2 spring onion. Stir 20g peanut butter, 1Β½ tbsp soy sauce, the juice of 1 lime, 1 tbsp rice vinegar, 10g date syrup, 1 pinch chilli and 45ml water together in a cup
    πŸ– 5 min
  3. 5
    Put the chickpeas, edamame, carrot and 100g beansprouts in a large non-stick frying pan over high heat. Cook for 3 minutes, stirring, until hot and still crisp
    πŸ– 3 min
  4. 6
    Add the drained noodles, sauce and most of the spring onion. Toss for 2-3 minutes until glossy and the sauce clings to the noodles
    πŸ– 3 min
  5. 7
    Roughly crush 10g peanuts, scatter them with the remaining spring onion, and serve immediately
    πŸ– 1 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inFolateVitamin KPhosphorus
Lower inVitamin ECalciumSelenium

Worth noticing: Sodium and Sugar use more than half of the daily limit in this portion.

Calories

747kcal

36%
Top contributors
Rice Noodles Β· 26%Chickpeas Β· 18%Peanut Butter Β· 16%
21% cal

Protein

38.7g

61%
Top contributors
Edamame Β· 31%Chickpeas Β· 23%Peanut Butter Β· 12%
51% cal

Carbs

94.8g

Top contributors
Rice Noodles Β· 39%Chickpeas Β· 24%Edamame Β· 8%
28% cal

Fat

23.6g

34%
Top contributors
Peanut Butter Β· 42%Edamame Β· 22%Peanuts Β· 21%

Small numbers, big impact

Everyday essentials

Fibre21.73g
74%
Top contributors
Chickpeas Β· 35%Edamame Β· 24%Carrot Β· 10%
Vitamin B120.00ΞΌg
0%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron8.87mg
49%
Top contributors
Chickpeas Β· 33%Edamame Β· 26%Beansprouts Β· 10%
Zinc4.98mg
45%
Top contributors
Chickpeas Β· 31%Edamame Β· 28%Peanut Butter Β· 11%
Calcium219.70mg
22%
Top contributors
Edamame Β· 29%Chickpeas Β· 22%Carrot Β· 12%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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