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.

Prep Time

Servings

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 (1)

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)

1 red bell pepper, thinly sliced (1)

2 cups sugar snap peas, sliced (500 mL)

Garnish

2 green onions, thinly sliced (2)

1 tsp sesame seeds (5 mL)

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.

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 (1)

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)

1 red bell pepper, thinly sliced (1)

2 cups sugar snap peas, sliced (500 mL)

Garnish

2 green onions, thinly sliced (2)

1 tsp sesame seeds (5 mL)

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Did you know?

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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

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