Phad Thai tofu recipe with raw vegetables

Phad Thai Tofu recipe vegetables plantbased retreat

This Phad Thai tofu recipe brings together all the flavours of the traditional Thai noodle dish, to create a fresh and nutritious plant-based meal. This is a predominantly raw dish, except we like to cook the tofu (as this helps with flavour and enhances digestion).

Tofu is a great source of vegan protein, and so we like to cook with it two or three times each week. Our guests always ask us about which tofu to use when they cook at home. We like to use a firm tofu for this dish, so that it holds together and gives the dish a different texture. We recommend that you marinade the tofu for 2-4 hours before cooking. Tofu itself is a little bland, however it absorbs the flavours from the liquid it is marinaded in, bringing extra zing to this dish. Cooking the tofu in the marinade helps to seal in and deepen this flavour.

Phad Thai is a noodle dish, however instead of using cooked noodles, we use raw courgette for a good crunch. Make sure you cut the courgette quite finely, into long thin strips. You can use a mandolin or spiraliser, but a sharp knife (and careful chopping!) works just as well.

We like to serve this recipe with a decent amount of sauce – you can make it drier if you prefer by reducing the quantity of the sauce.

Enjoy our Phad Thai tofu recipe it on its own, or serve alongside cauliflower rice, falafel burgers and a big green salad.

Phad Thai tofu recipe with raw veggies

Serves: 8


1 pack tofu, cut into chunks

Marinade for tofu:

1 clove garlic, crushed
2 tbsp tamari (or soy) sauce
1 tbsp ginger juice
1 tsp ground coriander
Juice from 1 lime
Zest from ½ lime
Water as required
1 small chilli, deseeded and finely chopped


Juice from ½ lemon
1 tbsp rice syrup
2 tbsp tamari (or soy) sauce
1 heaped tbsp almond (or other nut) butter
1 date, stone removed
2 tbsp olive oil
2 tbsp water
2cm chunk ginger, grated
Juice ½ lime


2 medium courgettes, finely sliced into ribbons
3 carrots, finely sliced
2 medium red peppers, deseeded and finely sliced
Handful of sprouts
Large handful of fresh coriander

To serve: optional cashew nut pieces


Mix together the ingredients for the marinade – you can use a hand-blender to combine.

Place the uncooked tofu pieces into a bowl and pour over marinade, making sure all the tofu pieces are covered. Cover the dish and allow the tofu to marinade for 2-4 hours.

Put the tofu and marinade into a heated frying pan and cook the tofu, for 10-15 minutes, turning the pieces until brown. (If it starts to stick, top up with a little bit of water). Remove from the heat and allow to cool.

Meanwhile, make the Phad Thai sauce by placing all the sauce ingredients into a blender and processing until smooth.

Put all the chopped vegetables into a large bowl and then pour over the sauce, mixing well so that all of the veggies are coated. Top with the tofu and fresh coriander, and if you are using them, the cashew nut pieces. Serve and enjoy.

Plant-based food at La Crisalida health retreats 

This Phad Thai recipe is part of our summer menu, which includes more raw and fresh plant-based dishes. Every meal is lovingly prepared by our talented chefs here at La Crisalida Retreats. Enjoy an abundance of freshly prepared home-cooked plant-based food, packed with nutrients. This means lots of vegetables, wholegrains, pulses, legumes, seeds, nuts and fruit. Click on the link if you want to read more about the plant-based food served at La Crisalida Retreats .    

About the author

Lisa is one of the founders of La Crisalida Retreats. She is an Epidemiologist, therapeutic hatha and yin yoga teacher and also teaches mindfulness meditation. Lisa has studied NLP and hypnosis, as well as nutrition (she designs the menus).