Dinner
Crispy Tofu Noodle Bowl
This tofu noodle bowl is an eye-popping gorgeous vegetarian (vegan even!) main course that is easy enough for a weeknight dinner, yet beautiful and delicious enough for a dinner party. Recipe courtesy of CropLife From Farm to Table recipe book, developed by Registered Dietitian and Professional Home Economist, Erin MacGregor.
Updated
Ingredients
Crispy Tofu
- 1 Tbsp soy sauce (15 mL)
- 2 tsp canola oil (10 mL)
- 2 Tbsp cornstarch (30 mL)
- 1- 350 g block of extra firm tofu, drained, pressed and cut into 1 1/4 inch (3 cm) cubes
Dressing
- 1/4 cup canola oil (60 mL)
- 2 Tbsp soy sauce (30 mL)
- 2 Tbsp rice vinegar (30 mL)
- 2 tsp sesame oil (10 mL)
- 1 Tbsp liquid honey (15 mL)
- Pasta and Vegetables:
- 1- 300 g package whole grain long noodles (whole-wheat or buckwheat)
- 1 red bell pepper, thinly sliced
- 2 cups sugar snap peas, sliced (500 mL)
Garnish
- 2 green onions, thinly sliced
- 1 tsp sesame seeds (5 mL)
Directions
Crispy Tofu
- Preheat oven to 400°F (200°C). Transfer tofu into a large zipper bag. In a small bowl, whisk together soy sauce, canola oil and corn starch. If needed, add a little more soy sauce, 1/2 tsp (2 mL) at a time, to make a thick slurry. Pour into freezer bag and gently jostle bag gently to evenly coat tofu. Transfer tofu onto a parchment-lined baking sheet. Bake for 25 minutes, flipping halfway through until golden brown. Cool slightly.
Dressing
- Meanwhile, in a small bowl add all ingredients for dressing and whisk to combine.
Pasta and Vegetables
- Prepare noodles according to package directions. Rinse noodles with cold water and strain thoroughly. Toss cooled noodles with half the dressing. Arrange noodles on the bottom of a large serving platter or individual bowls. Top with bell pepper, peas and crispy tofu. Sprinkle with green onion, sesame seeds, and drizzle platter with remaining dressing.
TIP: Try meal prepping for the week ahead with this meal. Package the crispy tofu noodle bowl into 4 separate food storage containers to enjoy for a quick grab-and-go lunch.
Nutritional Analysis
| Calories | 566 |
|---|---|
| Total Fat | 24.3 g |
| Saturated Fat | 2.5 g |
| Cholesterol | 0 mg |
| Sodium | 955 mg |
| Carbohydrates | 73.6 g |
| Fiber | 7.5 g |
| Sugar | 9.1 g |
| Protein | 20.8 g |
| Potassium | 556 mg |
