Soba Noodle, Tofu, and Vegetable Stir-Fry

Name: Soba Noodle, Tofu, and Vegetable Stir-Fry
Yield: serves 4
Ingredients: 8 ounces soba noodles (preferably 100 percent buckwheat); 2 tablespoons grapeseed oil; 14 ounces (1 package) extra-firm tofu, drained, patted dry, and cut into 1/2-inch cubes; Coarse salt; 2 red bell peppers, ribs and seeds removed, thinly sliced lengthwise; 1 head (1 1/2 pounds) broccoli, broken into small florets; 1 head (1 pound) bok choy, trimmed and thinly sliced crosswise; 4 garlic cloves, minced; 1/2 teaspoon crushed red pepper flakes; 3 tablespoons almond butter; 2 tablespoons water; 3 tablespoons rice vinegar (unseasoned); 2 tablespoons low-sodium tamari soy sauce

January 26, 2012

Here’s a spicy noodle dish that’s packed with vegetables; covering the pan during cooking helps trap the steam so the vegetables soften more quickly (and retain their nutrients). Look for soba noodles made entirely of buckwheat flour; besides being gluten-free, they are more nutritious than soba made from whole-wheat flour.

Recipe information

Yield
serves 4

Ingredients

8 ounces soba noodles (preferably 100 percent buckwheat)

2 tablespoons grapeseed oil

14 ounces (1 package) extra-firm tofu, drained, patted dry, and cut into 1/2-inch cubes

Coarse salt

2 red bell peppers, ribs and seeds removed, thinly sliced lengthwise

1 head (1 1/2 pounds) broccoli, broken into small florets

1 head (1 pound) bok choy, trimmed and thinly sliced crosswise

4 garlic cloves, minced

1/2 teaspoon crushed red pepper flakes

3 tablespoons almond butter

2 tablespoons water

3 tablespoons rice vinegar (unseasoned)

2 tablespoons low-sodium tamari soy sauce

Preparation

Step 1
Bring a large pot of water to a boil. Cook soba noodles until tender according to package instructions. Drain, and rinse with cold water; drain again.
Step 2
Heat 1 tablespoon oil in a large skillet over medium-high; add tofu and 1 teaspoon salt. Cook, tossing occasionally, until golden, 12 to 15 minutes. Transfer to a plate.
Step 3
Heat remaining 1 tablespoon oil in same skillet over medium-high. Add bell peppers, broccoli, bok choy, garlic, red pepper flakes, and 1 teaspoon salt. Cover (pan will be very full), and cook, tossing occasionally, until vegetables are crisp-tender, 8 to 10 minutes.
Step 4
Meanwhile, make sauce: In a small bowl, whisk together almond butter and the water, then whisk in vinegar and soy sauce.
Step 5
Add reserved noodles, tofu, and sauce to pan with vegetables. Cook, tossing, until noodles are heated through, 2 to 3 minutes. Serve immediately.
Nutrition Information
Step 6
(Per Serving)
Step 7
Calories: 511
Step 8
Saturated Fat: 1.53g
Step 9
Unsaturated Fat: 12.5g
Step 10
Cholesterol: 0mg
Step 11
Carbohydrates: 67g
Step 12
Protein: 26.7g
Step 13
Sodium: 670mg
Step 14
Fiber: 7.6g

Power Foods

TagsSoba Noodle Noodle Pasta & Noodles East Asian Asian Tofu Broccoli/Broccolini Vegetable Bok Choy Leafy Greens Bell Pepper Main Dinner Dairy Free Vegan Vegetarian Weeknight Meals Cookbooks

Recipe information

Ingredients

Preparation

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Step 5

Nutrition Information

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Recipe notes