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Peanut Tofu Noodle Bowl

by 28 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

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:
  3. Mix together all ingredients (peanut butter, sesame oil, soy sauce, lime juice, and brown sugar) until well blended.
  4. Toss cooked noodles and tofu with peanut sauce.
  5. Top noodles with cooked mushrooms, red bell pepper, edamame, carrot, green onion, and cilantro.
7.8.1.2
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https://www.mykitchenlove.com/peanut-tofu-noodle-bowl/

Enjoy! xo

Peanut Tofu Noodle Bowl | My Kitchen Love

Comments

  4. 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

    • 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. 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

    • 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

  10. 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

  13. 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

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