Crispy Tofu Broccoli and Noodle Bowls

Name: Crispy Tofu Broccoli and Noodle Bowls
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 14 oz organic tofu; 1 tbsp sambal oelek; 1 tbsp organic lime zest; 2 tbsp lime juice; ¼ tsp salt; 8 oz organic whole-grain noodles; 3 cups water; 1 tbsp organic miso paste; 2 tbsp coconut aminos; 3 cups broccoli; 2 garlic cloves (large); 2 green onion (stalks)

Nichole Dandrea-Russert, MS, RDN

7 months ago

Yields4 ServingsPrep Time20 minsCook Time30 minsTotal Time50 mins

Ingredients

14 oz organic tofu

Marinade

1 tbsp sambal oelek

1 tbsp organic lime zest

2 tbsp lime juice

¼ tsp salt

Noodles

8 oz organic whole-grain noodles

Broccoli

3 cups water

1 tbsp organic miso paste

2 tbsp coconut aminos

3 cups broccoli

Bowls

2 garlic cloves (large)

2 green onion (stalks)

Directions

Preheat the oven to 400℉ and line a baking sheet with parchment paper.

Make the tofu: After the tofu has been drained and pressed, cut it into 1” cubes.

Make the marinade: To a large bowl, add the chili paste, lime zest, lime juice, and optional salt. Stir to combine.

Add the tofu and toss until the tofu is coated. Transfer the tofu to the parchment-lined baking sheet and spread out evenly.

Bake for 30 minutes or until crispy, tossing halfway through.

Make the noodles: Make the noodles according to directions on the stovetop. Once finished, rinse with cold water to prevent them from sticking, and set aside.

While the noodles are cooking, make the broccoli: Heat a large stockpot on medium-high heat and add the water, miso, and tamari. Whisk until the miso is dissolved.

Once boiling, add the broccoli, lower to simmer, and place a lid over top of the pot for 5 minutes to cook the broccoli.

Remove the lid and test the broccoli for tenderness. If you’d like it more tender, cook for another 2–5 minutes. Once the broccoli is done cooking, remove it from the broth using a slotted spoon and place it in a bowl. Keep the broth!

Assemble your tofu noodle bowls: Divide the garlic and onion between two bowls (they’ll be on the bottom of the bowl and will heat once you add the broth).

Divide the noodles, tofu, and broccoli between bowls.

Pour the broth over top.

Garnish with cilantro or other herbs of your choice.

Chef’s Notes

Substitutions
Substitute tofu with tempeh, chickpeas, or your favorite plant-based protein of choice.
Substitute whole-grain noodles with legume-based noodles.
Substitute broccoli with cauliflower, shaved Brussels sprouts, mushrooms, or your favorite veggie of choice.

Flour-Free
Substitute whole grain noodles with zucchini noodles, butternut squash noodles, sweet potato noodles, or your favorite vegetable noodle of choice.

Storage
Store tofu and leftover ingredients in an airtight container in the refrigerator for up to 5 days.

Nutrition Facts

4 servings

Serving size

439

Amount per serving
Calories340

% Daily Value *
Total Fat 7g9%
Sodium 897mg39%
Total Carbohydrate 48g18%
Protein 22g

Iron 3.7mg21%
Potassium 411mg9%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.