Are you searching for some easy, healthy Asian recipes that your whole family will love? Asian cuisine is highly diverse and has plenty of flavors that anyone will enjoy.
Keep reading for some Asian-inspired meals that are simultaneously healthy and delicious.
Garlic Tofu Stir Fry
The first dish in our lineup of Asian-inspired healthy recipes is this Garlic Tofu Stir Fry from Shuangy’s Kitchen Sink.
This recipe uses minimal ingredients and can be whipped up in less than 35 minutes. Because this recipe uses tofu, the protein in this recipe is quite high considering its low-calorie count. In one serving, you’ll be getting 10 grams of protein for just 315 calories!
First, you’ll want to decide what type of tofu you want to use. There are plenty of different tofu types, all varying depending on their softness, heat tolerance, and ability to absorb flavor. The best tofu for this recipe would be firm tofu as it can withstand high heat while absorbing flavor.
Tofu is actually one of the healthiest proteins that are widely available because it’s made out of soy, a complete protein. This means it has all the amino acids that our muscles need to grow and repair.
The recipe calls for some egg to coat the tofu, but you can easily make this dish vegan by omitting the egg. The recipe also calls for some staples of Asian cuisine that’ll be sure to deliver familiar flavors right to your mouth without any extra fat or calories. These include soy sauce, ginger, rice vinegar, and more!
Serve with a side of rice and vegetables, and you’ll have a complete meal that will be sure to please your tastebuds AND keep you full for long. These would even go great with some dumplings on the side. Some of our favorites are the dumplings from thexcj.com.
Red Lentil Curry With Sweet Potatoes
If you’re craving something a little more hearty and warming, then you’ll love this Red Lentil Curry with Sweet Potatoes from Well Plated by Erin. This warm and creamy recipe will be sure to please you and your family, especially on cold nights.
This recipe is made in the slow cooker, meaning you can set it aside while you attend to all of life’s other duties and come back to a delicious, warm meal.
This recipe is packed with plenty of beneficial, key macronutrients such as protein and carbs to keep you full and energized for hours. In one serving, you’ll get 17g of protein and 66g of carbs. Because this recipe is also loaded with complex carbs such as potatoes and legumes such as lentils, you’ll also get 11g of fiber from just one serving.
The prep time only takes about 20 minutes. The rest of the time is spent in the slow cooker, which is around 6 hours. Erin also included a short and simple recipe for a delicious curry that mixes flavors from India and Thailand.
Serve this on top of brown rice or quinoa for extra protein and fiber, and you’ll be impressed at how this is one of the most delicious and easy Asian recipes you’ll find.
Baked Tonkatsu (揚げないとんかつ)
For our next dish, we’ll dive into Japanese flavors with this Baked Tonkatsu (揚げないとんかつ) recipe from Just One Cookbook.
Traditional Japanese tonkatsu involves taking a juicy slab of pork chop and deep-frying it into crispy perfection. However, deep-frying adds a large number of extra calories and fat that you might not want if you’re looking to eat healthily. While the traditional tonkatsu is an exceptional option for an occasional treat, we’re sure you’d love this healthier version.
For this recipe, you’ll need to pre-cook your panko (bread crumbs) for a crispier texture. This part is key when preparing baked tonkatsu, as it ensures that the outside stays crunchy and golden in the absence of oil.
The thickness of your pork cut also matters here. If your meat is too thick, it’ll take a longer time to cook which wouldn’t result in a juicy bite. Ensure your cut isn’t larger than 1/2.
Alternatively, feel free to opt for Namiko’s baked chicken tonkatsu recipe for an even healthier option. Both chicken and pork are high in protein, with chicken having slightly less than pork. However, you’ll get a leaner protein source when opting for chicken instead.
Vietnamese Chicken Soup with Bamboo Shoots (Canh Gà Nấu Măng)
Coming next in our journey towards discovering delicious, healthy, home-cooked Asian recipes is this Vietnamese Chicken Soup with Bamboo Shoots recipe by Vicky Pham.
This heart, the warm, recipe is filled with protein and complex carbs to keep you satiated. The recipe involves a few steps, but it’s worth it in the end.
First, you’ll marinate your chicken in a combination of salt, bouillon, sugar, fish sauce for about 30 minutes. Next, you’ll prepare the bamboo shoots.
Bamboo shoots are very healthy sources of thiamine, niacin, vitamin A, and vitamin b6. You can find them either in a bag or in a can at your local Asian grocery for quite a cheap price.
But for optimal flavor, you need to thoroughly rinse the bamboo shoots and then boil them at least once before cooking. This prevents the pungent flavor that bamboo shoots give off from overpowering the other flavors in your soup.
Finally, sautee the vegetables in oil and add the bamboo shoots and chicken. Add water and let it cook on low for 20 minutes. Serve with a side of rice for optimal enjoyment. Replace the chicken with more vegetables or even tofu for one of the easiest Asian vegetarian recipes out there!
Mango Sticky Rice
What’s a good recipe list without a dessert? This super simple Mango Sticky Rice recipe by Chez Jorge will finish off our adventure for easy Asian recipes.
Mangos are a highly nutritious and delicious fruit. They’re packed with fiber, vitamin C, and potassium. They’re one of the most nutritious and healthy fruits commonly available.
To make this dessert, all you have to do make your rice, top it with mangoes, and drizzle with a creamy coconut sauce. For an even healthier version, use Stevia rather than white sugar.
What’s Your Favorite Healthy Asian Recipes?
Tell us down below! We also hope you enjoyed this list of healthy Asian recipes. Most of them have substitutes that can be used for an even healthier version. They can all even be made vegan or vegetarian by substituting animal protein with plant-based proteins such as tofu or tempeh!
Feel free to let us know your favorites and be sure to check out our website more for delicious and healthy Asian recipes.
