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Home » Peanut Tofu Noodle Bowl

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Peanut Tofu Noodle Bowl

January 9, 2017 by Samantha 29 Comments

Ever since we watch “Cowspiracy” (a documentary surrounding the harsh environmental impacts of cow, pork, and chicken consumption) we’ve been making a point of trying to eat minimal to no meat once per week. This is a massive challenge for me given my husbands large “need” for meat products and my requirement for high iron meals for my growing kids. Enter the soba noodle / tofu tag team that is this Peanut Tofu Noodle Bowl.

Peanut Tofu Noodle Bowl | My Kitchen Love

I needed a dish that is high in plant-based iron and protein, super tasty, and vibrant for looks (because no one wants to eat ugly tofu?). The soba noodles are naturally high in iron from the buckwheat (even with the fact that these are wheat/buckwheat blend noodles) and the edamame, tofu is a good source of protein, who refuses peanut sauce?!, and I throw in all veggies in the land. Or at least in my fridge. Use any vegetables that you may have in your fridge (cucumber, peppers, cabbage, broccoli, etc. all work in this dish). It’s a clean out the fridge dish for certain. I would recommend keeping the edamame for that extra boost of iron/protein.

Peanut Tofu Noodle Bowl | My Kitchen Love

The peanut sauce is very straight forward – it’s primarily a blend of peanut butter and soy sauce (2 ingredients likely already in your pantry), but kids love it. Tossing the tofu and noodles in this sauce is a guaranteed win.

Peanut Tofu Noodle Bowl | My Kitchen Love

I always crisp up the tofu by searing it quickly in a very small amount of avocado oil and I always add warm mushrooms to this dish. The hot ingredients make the dish feel more like a big bowl of indulgent pasta versus the extremely healthy bowlful of plant-based ingredients it is. It fools everyone every single time.

Nutrition

Calories

121 cal

Fat

11 g

Carbs

4 g

Protein

5 g
Click Here For Full Nutrition, Exchanges, and My Plate Info
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Samantha

Yields 4 servings

Peanut Tofu and Soba Noodle Bowl

Make meatless Monday deliciously unforgettable with this family favourite Peanut Tofu Noodle Bowl!

5 minPrep Time

15 minCook Time

20 minTotal Time

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Ingredients

  • 8 oz (250 grams) soba noodles (or double for lots of lunch leftovers)
  • 1 package (12 oz or 350 grams) extra firm tofu, cut into 1" cubes
  • 100 grams sliced mushrooms button or cremini)
  • 1 tbsp vegetable oil (such as canola, avocado, or grapeseed)
  • 1/2 cup frozen edamame, thawed
  • 1 red bell pepper, thinly sliced
  • 1 carrot, peeled and shredded or cut into matchsticks
  • 1 green onion, thinly sliced
  • 1/4 cup finely chopped cilantro leaves
  • Peanut Sauce:
  • 3 tbsp peanut butter (I used smooth)
  • 1 tbsp sesame oil
  • 2 tbsp soy sauce
  • 2 tbsp lime juice
  • 2 tsp brown sugar
  • 1/2 garlic clover, finely chopped or minced

Instructions

  1. Cook soba noodles as per package instructions.
  2. In a large skillet heat oil over medium high heat. Add tofu and cook until all sides are crispy and well browned. Remove from pan and place in a small bowl. Add mushrooms to pan and cook for 5-7 minutes, until well browned and softened. Remove from heat.
  3. Peanut Sauce:
  4. Mix together all ingredients (peanut butter, sesame oil, soy sauce, lime juice, and brown sugar) until well blended.
  5. Toss cooked noodles and tofu with peanut sauce.
  6. Top noodles with cooked mushrooms, red bell pepper, edamame, carrot, green onion, and cilantro.
7.8.1.2
122
https://www.mykitchenlove.com/peanut-tofu-noodle-bowl/

Enjoy! xo

Peanut Tofu Noodle Bowl | My Kitchen Love

Filed Under: Dinner, Noodles, Vegan, Vegetarian, Weekday Dinner Tagged With: Healthy, noodles, peanut, Sauce, soba noodles, vegan, vegetables, Vegetarian, weekday dinner

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About Samantha

Mom of twins, a singleton, and wife to a hungry husband. The food demands that surround me, have pushed me to lead our food life more simply, nutritiously, and deliciously. It's a good day when family, friends, and food intersect.

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Comments

  1. AvatarKatrin Nuernberger says

    January 9, 2017 at 8:40 am

    This looks like a lovely lunch! I So many fresh and fragrant flavours
    Reply
    • AvatarSamantha says

      January 10, 2017 at 3:03 pm

      Well it was supper, but would totally work for lunch! Very fresh, healthy and delicious :)
      Reply
  2. AvatarJoanna Brittain says

    January 9, 2017 at 1:34 pm

    I love noodle bowls, and this one looks and sounds very tasty! Beautiful to look at too.
    Reply
    • AvatarSamantha says

      January 10, 2017 at 3:03 pm

      Thanks so much for your kind comment!
      Reply
  3. Avatardebi says

    January 9, 2017 at 2:40 pm

    This looks awesome! We've been going to a noodle house down the street, but I think I need to make this soon instead! Yum!
    Reply
    • AvatarSamantha says

      January 10, 2017 at 3:02 pm

      It's a refreshing take on noodles that doesn't leave you with that take out feeling!
      Reply
  4. AvatarJolina says

    January 9, 2017 at 5:05 pm

    We haven't seen that documentary though we make it a point to have 2 meatless days a week. We're always looking for new options other than salad! This looks great. Will definitely try.
    Reply
    • AvatarSamantha says

      January 10, 2017 at 3:00 pm

      The documentary is fascinating and is on Netflix up here if you decide you want to check it out. I agree that sometimes finding something other than salad for a meatless dish can get challenging.
      Reply
  5. Avatarflirtingwithflavorjuli says

    January 9, 2017 at 8:26 pm

    This sounds sooo good!!! Do you think it would taste okay without the Tofu? I"m a texture person and have a hard time with tofu. But I really want to make this because it sounds delish!
    Reply
    • AvatarSamantha says

      January 10, 2017 at 2:58 pm

      Yes, it would definitely work without the tofu. That being said, have you tried to crumble the tofu and fry it? It actually takes on a texture similar to ground meat. It gets crispy on the outside. If you decide to give it a whirl, crumble the tofu (don't cut into pieces like i suggested). At the end of the day though, there's tons of iron and protein from the soba noodles and the edamame. I hope you like it!
      Reply
  6. AvatarThe Foodie AffairSandra says

    January 9, 2017 at 10:14 pm

    This dish looks super satisfying. My family wouldn't miss the meat with this healthy meal!
    Reply
    • AvatarSamantha says

      January 10, 2017 at 2:57 pm

      Exactly! :)
      Reply
  7. AvatarLiz Mays says

    January 10, 2017 at 5:36 am

    I totally want to dive into this deliciousness as soon as possible. What a yummy meal!
    Reply
    • AvatarSamantha says

      January 10, 2017 at 2:53 pm

      Thanks! I hope you get a chance to make it!
      Reply
  8. AvatarMadi Vachon says

    January 10, 2017 at 6:19 am

    This looks like such an incredible meal! I love how colorful and healthy it is!
    Reply
    • AvatarSamantha says

      January 10, 2017 at 2:50 pm

      Thanks so much!
      Reply
  9. AvatarDivya @ Eat. Teach. Blog. says

    January 10, 2017 at 6:24 am

    This looks SO great. I'd love to try this. I've been craving noodles as of late. I blame the weather. But this looks like a healthy way to satisfy my craving!
    Reply
    • AvatarSamantha says

      January 13, 2017 at 7:39 pm

      I always crave noodles! LOL. I blame it on my continual high carb requirements. I hope you get a chance to try it!
      Reply
  10. AvatarEmily, Our house now a home says

    January 10, 2017 at 7:26 am

    This is awesome! My daughter is a vegetarian and I always try to make dishes for her rich in protein and iron. With her being younger and deciding to be vegetarian her body has a lot of growing still to do, so I worry she is not getting the nutrients she needs. Luckily she gobbles up anything I give her. This is one she will love to have!
    Reply
    • AvatarSamantha says

      January 10, 2017 at 2:48 pm

      Awesome! Yes, the iron is so important for the littles. I hope she likes it!
      Reply
  11. AvatarJennifer L. Corter (@jenngem) says

    January 10, 2017 at 1:28 pm

    I don't normally like tofu, but you make it look GOOD!
    Reply
    • AvatarSamantha says

      January 10, 2017 at 2:43 pm

      I normally don't make it either! But this way (all crispy, warm and covered in peanut sauce) makes it so good even my kids like it.
      Reply
  12. AvatarJillian says

    January 10, 2017 at 6:55 pm

    These would be so delicious for weeknight dinners!
    Reply
    • AvatarSamantha says

      January 11, 2017 at 9:42 am

      Sure is :)
      Reply
  13. Avatarpepperspennies says

    January 11, 2017 at 5:04 pm

    My husband and I also reduce our meat consumption for sustainability and budget reasons. This looks like a dish that we will both love! I am a huge fan of "clean-out the fridge dinners" as we always have little bits of this and that sitting around. Great photos, too! #goals
    Reply
    • AvatarSamantha says

      January 11, 2017 at 6:52 pm

      Clean out the fridge meals are the best! Makes grocery shopping that much more enjoyable for me :) Thanks for your kind words. <3
      Reply
  14. Avatarmegunprocessed says

    January 13, 2017 at 12:21 pm

    This really is a healthy bowl of comfort! Looks wonderful!
    Reply
    • AvatarSamantha says

      January 13, 2017 at 7:11 pm

      Very much in agreement with you! Thanks so much!
      Reply

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AvatarHi! Thanks for coming by! I'm a mom with 3 young daughters, a wife, and a foodie trying to keep my head above water with simple, delicious, and nutritious food. Let me know if you have any questions or comments. I'd love to hear from you! Read More…

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