Peanut Noodles With Tofu and Vegetables

Peanut Noodles With Tofu and Veggies
Stephanie Lang, MS, RDN, CDN

Nutrition Highlights (per serving)

Calories 358
Fat 16g
Carbs 41g
Protein 20g
View All
Total Time 45 min
Prep 20 min, Cook 25 min
Servings 4 (1 1/4 cup each)

Tofu is a great soy based vegetarian food that adds protein to this comforting yet healthy lunch dish. For extra-tasty tofu, we first wrap it in a clean dish towel and let as much liquid drain out as possible. Then the tofu gets cubed and baked in a dry 400F oven. This allows the tofu to firm up and get easily tossed into a dish without falling apart.

The peanut sauce gets a ton of flavor from freshly grated ginger and minced garlic, salty tamari sauce, acidic vinegar, and fragrant sesame oil. Choose a reduced sodium soy sauce if looking to reduce your intake of salt.

Chopped baby bok choy makes an appearance and with good reason. Bok choy is part of the cruciferous vegetable family, which is known for its potential cancer preventing properties. Use it in soups and stir fries.

Ingredients

  • 1, 15-ounce package firm tofu
  • 1 tablespoon grated fresh ginger
  • 1 medium clove garlic, minced
  • 1/4 cup peanut butter
  • 2 tablespoons tamari or soy sauce
  • 2 teaspoons toasted sesame oil
  • 1 tablespoon rice vinegar, red or cider vinegar, or lime juice
  • 1 teaspoon brown sugar, maple syrup, honey, or agave nectar
  • 1/2 teaspoon red pepper flakes
  • 1/4 cup water
  • 6 ounces dry whole wheat linguine or spaghetti, or udon or lo mein noodles
  • 2 medium heads baby bok choy, chopped
  • 1 large carrot, thinly sliced using a mandoline or knife

Preparation

  1. Wrap tofu in a clean dish towel and place something heavy on top (i.e. a cutting board with a heavy skillet on top) to press. Let sit for 15 minutes.
  2. Preheat oven to 400F and cube the tofu. Place on a parchment-lined baking sheet and arrange in a single layer. Bake for 25 minutes to dry/firm the tofu. Remove from oven and let cool.
  3. Meanwhile, place the ginger, garlic, peanut butter, tamari, sesame oil, vinegar, brown sugar, pepper flakes, and water in a blender and blend until smooth, about 20 to 30 seconds. Set aside.
  1. Bring a large pot of water to a boil. Add the pasta and cook according to the package directions. One minute before the pasta is done, add the bok choy and carrots to the water and simmer for 1 minute. Drain.
  2. Toss the pasta, vegetables, and cooked tofu together with the peanut sauce. Serve warm or chilled.

Ingredient Variations and Substitutions

As you can see, the peanut sauce is very pantry-friendly. Use any kind of nut butter in place of the peanut butter, most vinegars or citrus juice will add the acidity the recipe calls for, and any kind of sweetener will work here.

Don't want to mess with cooked vegetables? Raw veggies are just as delicious, and nutritious. Try sliced bell peppers, fresh corn, chopped scallions, baby spinach, or bean sprouts. Seek out specialty Asian grocery stores for noodle variations like soba, udon, rice or lo mein noodles.

Cooking and Serving Tips

Peanut sauce can be prepared up to five days ahead of time.

Peanut sauce is a great addition to stir-fries, chicken or tofu, and vegetable dishes. The peanut sauce may thicken when mixed with the noodles and chilled overnight. If it is too thick, you can always thin it out by carefully adding a few tablespoons of water and re-mixing.

Nutrition Facts
Servings: 4 (1 1/4 cup each)
Amount per serving  
Calories 358
% Daily Value*
Total Fat 16g 21%
Saturated Fat 3g 15%
Cholesterol 0mg 0%
Sodium 548mg 24%
Total Carbohydrate 41g 15%
Dietary Fiber 8g 29%
Total Sugars 5g  
Includes 1g Added Sugars 2%
Protein 20g  
Vitamin D 0mcg 0%
Calcium 272mg 21%
Iron 4mg 22%
Potassium 522mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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