East AsianPasta / noodles

Sichuan Summer Liang Mian

Sichuan-inspired cold wholegrain noodles and fine tofu threads with cucumber, beansprouts, garlic water, vinegar and vivid chilli oil.

Eat nowPortableContains gluten, sesame, soy
Hands-on9 minTotal time10 minEnergy767 kcalProtein41g
Recipe details
LightEasy-goingPregnancy caution

Equipment: Grater, Sieve

Keep chilled after cooking

Sichuan Summer Liang Mian
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

Tofu threads

Fresh threads

Garlic water

Liang mian sauce

Cooling oil

Finish

Now we make

Method

9 min hands-on 10 min altogether
  1. 1
    Cook 70g dry wholegrain pasta (thin noodles or capellini) in boiling water until just firm according to the packet, using the thinnest long shape available. Add 120g beansprouts for the final 30 seconds so they lose their raw edge but keep their snap
    πŸ– 1 minπŸ’€ 5 min unattended
  2. 2
    While the noodles cook, finely grate 1 clove garlic into 30ml water and leave it to infuse. Cut 180g firm tofu and 150g cucumber into similarly fine batons, then thinly slice 20g spring onion and roughly chop 8g coriander leaf
    πŸ– 4 min
  3. 3
    Drain the noodles and sprouts extremely well, spread them across the largest plate or tray available and drizzle with 3ml sesame oil. Lift and separate them repeatedly with two forks while fanning with a chopping board until cool, dry-surfaced and glossy rather than rinsing away their starch
    πŸ– 2 min
  4. 4
    Strain the garlic water into a wide bowl, pressing the garlic lightly before discarding it, then whisk in 15ml soy sauce, 15ml rice vinegar, 8ml Sichuan-style chilli oil and 5g maple syrup. The sauce should be loose, sharp and hot rather than creamy
    πŸ– 1 min
  5. 5
    Turn the cool noodles and sprouts through the sauce, then fold in most of the tofu, cucumber, spring onion and coriander. Twirl into a loose mound and finish with the reserved fresh threads and 10g sesame seeds, leaving streaks of red chilli oil visible
    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 inSeleniumPhosphorusVitamin K
Lower inVitamin AVitamin ECholine

Worth noticing: Saturated Fat uses more than half of the daily limit in this portion.

Calories

767kcal

37%
Top contributors
Firm Tofu Β· 37%Wholegrain Pasta Β· 31%Chilli Oil Β· 9%
21% cal

Protein

41.2g

65%
Top contributors
Firm Tofu Β· 55%Wholegrain Pasta Β· 24%Beansprouts Β· 9%
36% cal

Carbs

68.4g

Top contributors
Wholegrain Pasta Β· 64%Firm Tofu Β· 10%Beansprouts Β· 9%
43% cal

Fat

36.5g

52%
Top contributors
Firm Tofu Β· 49%Chilli Oil Β· 22%Sesame Seeds Β· 14%

Small numbers, big impact

Everyday essentials

Fibre12.47g
42%
Top contributors
Wholegrain Pasta Β· 52%Beansprouts Β· 17%Sesame Seeds Β· 9%
Vitamin B120.00ΞΌg
0%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron11.24mg
62%
Top contributors
Firm Tofu Β· 44%Wholegrain Pasta Β· 23%Sesame Seeds Β· 13%
Zinc6.88mg
63%
Top contributors
Firm Tofu Β· 43%Wholegrain Pasta Β· 30%Sesame Seeds Β· 11%
Calcium809.26mg
81%
Top contributors
Firm Tofu Β· 77%Sesame Seeds Β· 12%Cucumber Β· 3%

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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