10+ Healthy Asian Recipes for a Wholesome Meal Experience

Healthy Asian recipes offer a delicious way to enjoy the vibrant flavors of Asian cuisines while maintaining a nutritious diet. These recipes often include vegetables, lean proteins, and wholesome ingredients that can help you stay energized and satisfied.

Exploring these recipes allows you to discover new meals that are not only tasty but also easy to make at home. You can enjoy a variety of dishes that cater to different dietary preferences, making it simple to find something for everyone.

1) Tofu Stir Fry with Vegetables

Tofu stir fry is a delicious, healthy dish that’s easy to make. It offers a mix of flavors and colorful veggies that make each bite enjoyable. You can customize it with your favorite vegetables for added crunch and nutrition.

Start by pressing the tofu to remove excess moisture. Cut it into cubes and sauté until crispy. Then, add a variety of vegetables like bell peppers, broccoli, and carrots.

Next, stir in a soy sesame sauce for great flavor. Serve your stir fry on a bed of rice or noodles for a complete meal.

Ingredients

• 14 oz (400g) firm tofu
• 2 cups mixed vegetables (bell peppers, broccoli, carrots)
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 clove garlic, minced
• 1 teaspoon ginger, grated
• Cooked rice or noodles (optional)

Cooking Instructions

1. Press the tofu for 15 minutes to remove moisture.
2. Cut tofu into cubes.
3. Heat sesame oil in a pan over medium heat (350°F/175°C).
4. Add tofu and cook until golden, about 5-7 minutes.
5. Add mixed vegetables and garlic; stir-fry for 3-5 minutes.
6. Stir in the soy sauce and ginger; cook for another 2 minutes.
7. Serve with rice or noodles if desired.

2) Lightened-Up Sesame Chicken

Lightened-up Sesame Chicken is a healthier twist on a classic dish. You can enjoy all the flavor with fewer calories. This recipe uses chicken breast and a sweet, sticky sauce for a delightful meal.

You start by coating chunks of chicken in corn starch and lightly pan-frying them. This method keeps the chicken tender while reducing the oil used.

Toss the cooked chicken in a thick sauce made from ingredients like soy sauce, honey, and sesame oil.

Serve this dish on white rice or noodles for a satisfying meal any day of the week. It’s a great option when you want Chinese take-out without the extra calories.

Ingredients

• 1 lb (450 g) chicken breast, cut into chunks
• 1/4 cup corn starch
• 1/4 cup soy sauce
• 2 tbsp honey
• 1 tbsp sesame oil

Cooking Instructions

1. Coat chicken chunks in corn starch.
2. Heat a non-stick pan and add chicken.
3. Cook until golden brown, about 5-7 minutes.
4. In a bowl, mix soy sauce, honey, and sesame oil.
5. Pour sauce over chicken and stir to coat.
6. Serve on rice or noodles.

3) Healthy Slow Cooker General Tso’s Chicken

You can enjoy a healthier version of General Tso’s Chicken with this slow cooker recipe. It uses lean chicken breast and a tasty sauce that is both savory and sweet.

To start, you can lightly pan-fry the chicken. Then, add it to your slow cooker with a mix of hoisin sauce, soy sauce, and brown sugar.

Cook it on low for around four hours. This way, the flavors blend nicely, and the chicken becomes tender.

Ingredients

• 1 pound (450 grams) chicken breast, cut into chunks
• 1/2 cup (120 ml) hoisin sauce
• 2 tablespoons soy sauce
• 1/2 cup (100 grams) brown sugar
• 3 cloves garlic, minced
• 3 tablespoons rice vinegar
• 2 tablespoons cornstarch (optional, for thickening)

Cooking Instructions

1. Lightly pan-fry the chicken chunks in a skillet.
2. In a bowl, mix the hoisin sauce, soy sauce, brown sugar, garlic, and rice vinegar.
3. Add half of the sauce to the slow cooker with the chicken.
4. Cook on low for 4 hours.
5. If desired, mix cornstarch with the remaining sauce to thicken and stir it in before serving.

4) Miso Soup with Seaweed

Miso soup with seaweed is a comforting and nutritious dish. It’s popular in Japanese cuisine and easy to make at home. The soup is typically made with miso paste, which gives it a rich flavor.

You can use dried seaweed like wakame. Wakame adds a wonderful texture and is packed with nutrients. Soft tofu can also be added for extra protein.

This soup cooks quickly, making it perfect for a healthy meal in just minutes. Enjoy it as a starter or a light main dish.

Ingredients

• 4 cups (960 ml) water
• 1/4 cup (60 grams) miso paste
• 1/2 cup (40 grams) dried wakame seaweed
• 1 cup soft tofu, cubed
• 2 green onions, chopped

Cooking Instructions

1. Boil water in a pot.
2. Add dried wakame seaweed and cook for 5 minutes.
3. In a bowl, mix miso paste with a bit of hot water until smooth.
4. Stir the miso mixture into the pot.
5. Add tofu and heat for 2-3 minutes.
6. Serve hot, garnished with green onions.

5) Thai Coconut Shrimp Soup

Thai Coconut Shrimp Soup is a delicious and flavorful dish that warms you up. It combines coconut milk, shrimp, and spices for a delightful meal. The taste of garlic and ginger really stands out.

You can easily make this soup at home. Using simple ingredients, you’ll create a rich curry broth that’s both healthy and satisfying. Plus, it’s quicker than ordering takeout!

Ingredients

• 1 can coconut milk
• 1 pound shrimp, peeled and deveined
• 2 tablespoons red curry paste
• 2 cups chicken or vegetable broth
• 1 tablespoon lime juice
• Fresh cilantro for garnish
• 2 cloves garlic, minced
• 1-inch piece ginger, minced

Cooking Instructions

1. In a pot, heat coconut milk over medium heat.
2. Add garlic and ginger; sauté for 1-2 minutes.
3. Stir in red curry paste and cook for another minute.
4. Pour in broth and bring to a simmer.
5. Add shrimp and cook until pink, about 3-5 minutes.
6. Stir in lime juice before serving.
7. Garnish with cilantro. Enjoy!

6) Vegetarian Udon Noodles

Vegetarian udon noodles are a tasty and colorful dish that’s easy to make. You can enjoy them for lunch or dinner. They feature thick udon noodles and fresh vegetables.

To start, stir-fry your favorite veggies. Bell peppers, carrots, and broccoli work well. Cook them in a bit of oil until they’re tender.

Next, add the udon noodles to the pan. Toss everything together with soy sauce for flavor. You can also add sesame oil for extra richness.

Cook until the noodles are heated through. Enjoy your delicious vegetarian udon noodles, packed with nutrients and flavor!

Ingredients

• 8 oz (225 g) udon noodles
• 1 bell pepper, sliced
• 1 carrot, sliced
• 1 cup broccoli florets
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon vegetable oil

Cooking Instructions

1. Cook udon noodles according to package instructions.
2. Heat vegetable oil in a pan over medium heat.
3. Add bell pepper, carrot, and broccoli. Stir-fry for 3-4 minutes.
4. Add cooked noodles to the pan.
5. Stir in soy sauce and sesame oil.
6. Cook for another 2-3 minutes, mixing well.
7. Serve hot. Enjoy!

7) Bang Bang Shrimp

Bang Bang Shrimp is a fun and flavorful dish. It’s known for its sweet and spicy sauce, making it a great meal option. You can quickly prepare this dish at home, and it pairs well with rice or vegetables.

To make it healthier, you can bake the shrimp instead of frying them. This keeps the crunch while reducing extra calories. Air frying is another great method for a lighter version.

You will enjoy the creamy and tangy sauce that coats the shrimp. It’s perfect for family dinners or as a party appetizer.

Ingredients

• 1 pound shrimp, peeled and deveined
• 1 cup breadcrumbs
• 1/2 cup mayonnaise
• 2 tablespoons sweet chili sauce
• 1 tablespoon Sriracha
• Salt and pepper to taste
• Olive oil spray

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Mix breadcrumbs with salt and pepper.
3. Coat shrimp in the breadcrumbs.
4. Place shrimp on a baking sheet and spray with olive oil.
5. Bake for 12-15 minutes until golden.
6. In a bowl, combine mayonnaise, sweet chili sauce, and Sriracha.
7. Toss the shrimp in the sauce before serving.

8) Asian Cucumber Salad

Asian Cucumber Salad is a refreshing dish that is simple to make. It features crisp cucumbers mixed with flavorful ingredients like rice vinegar, sesame oil, and a hint of garlic. This salad is perfect as a side or a light snack.

To make it spicy, you can add some chili oil. This gives the salad a nice kick without overwhelming the coolness of the cucumbers. With just a few minutes in the kitchen, you’ll have a delicious and healthy dish to enjoy.

Ingredients

• 2 Persian cucumbers
• 1 tablespoon salt
• 2 tablespoons sesame oil
• 2 tablespoons light soy sauce
• 1 tablespoon sugar
• 2 tablespoons rice vinegar
• 1 teaspoon chili oil (optional)
• 2 green onions, sliced

Cooking Instructions

1. Slice the cucumbers thinly.
2. In a bowl, mix salt with cucumbers and let it sit for 10 minutes.
3. Rinse and drain cucumbers.
4. In a separate bowl, combine sesame oil, soy sauce, sugar, rice vinegar, and chili oil.
5. Add cucumbers and green onions to the dressing. Mix well and serve chilled.

9) Spicy Szechuan Crispy Tofu

Spicy Szechuan crispy tofu is a flavorful dish that packs a punch. The crispy texture of the tofu combines perfectly with the spicy, tangy sauce. It’s quick to make and perfect for a weeknight dinner.

To make this dish, you’ll need firm tofu, which you can press to remove excess moisture. This helps achieve a great crunch when frying. The sauce, made with Szechuan peppercorns and hot sauce, adds a delightful kick.

Serve this dish with steamed rice or fresh vegetables to balance the flavors. It’s a tasty way to enjoy a healthy, vegan meal.

Ingredients

• 14 oz (396 g) firm tofu
• 2 tablespoons soy sauce
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil
• 1 tablespoon Szechuan peppercorns
• 2 tablespoons chili sauce
• 1 bell pepper, sliced
• 2 green onions, chopped

Cooking Instructions

1. Press and drain the tofu, then cut it into cubes.
2. Toss the tofu with soy sauce and cornstarch.
3. Heat oil in a pan and fry the tofu until it turns golden brown.
4. Add Szechuan peppercorns and chili sauce, and stir well.
5. Mix in bell pepper and green onions. Cook for a few more minutes.
6. Serve hot with rice or veggies.

10) Japanese Rice Paper Rolls

Japanese rice paper rolls are a fun and healthy dish you can easily make at home. They are light, fresh, and can be filled with various ingredients. You can customize them with your favorite vegetables, protein, or even sushi rice.

To start, soak rice paper sheets in warm water for about 10-15 seconds until they soften. Lay them flat on a clean surface.

Then, add your chosen fillings like sliced avocado, cucumber, and cooked shrimp.

Once you have added the fillings, carefully roll them up like a burrito.

Serve your rice paper rolls with a tasty dipping sauce. Soy sauce or a sesame soy sauce works great!

Ingredients

• Rice paper sheets
• Avocado, sliced
• Cucumber, julienned
• Cooked shrimp or tofu
• Fresh herbs (like mint or cilantro)
• Soy sauce or sesame soy sauce for dipping

Cooking Instructions

1. Soak rice paper sheets in warm water for 10-15 seconds until soft.
2. Place the softened sheet on a flat surface.
3. Add chosen fillings in the center.
4. Roll the rice paper tightly from one end to the other.
5. Repeat with remaining rice papers.
6. Serve with dipping sauce.