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Crispy, sweet, and salty bites of tofu paired with sauteed bright broccoli on a bed of rice noodles. It can’t get any better than this. Filled with protein, this Teriyaki Tofu Noodle Bowl is perfect for a weeknight dinner or lunch prep.
Tofu is one of those ingredients that takes on the flavor of anything you pair it with. From tofu tikka masala to teriyaki tofu, from tofu tacos to tofu kebabs, the possibilities are endless. It does help that cooking with tofu is actually pretty easy too. For me, the best part is the nutrition.
One 3.5 ounce serving includes (approximately):
- 144 calories
- 17 gms protein
- 2 gms fiber
- 53% of Calcium DRI (Daily Recommended Intake)
- 15% of Iron DRI
Not only is it nutrient rich, and a great gateway to make global foods but it is so versatile in its texture. You can cut tofu into cubes, scramble, bake, fry, and saute it.
Tips and Tricks to Cooking Tofu:
- When you are using tofu, drain it, wrap the block in a paper towel place it in a lipped plate. Finally place a heavy object (I usually a pot) over it to help extract the water. This process is necessary so that the water doesn’t inhibit the tofu from taking on the flavors of your dish. I recommend a minimum of 30 minutes but if you’re in a hurry, even 10 minutes of this process is helpful.
- Once you’ve cut the tofu to the desired size, dredge it in a little cornstarch. This trick was taught to me by my sister-in-law Sarika. I love this because it gives the tofu a crispy texture and also helps to keep it from crumbling during the cooking process.
- If you are meal prepping, precooking the tofu with the cornstarch is a great way to save time for a weeknight meal. I’ve done this then just sauteed the cooked tofu with the teriyaki sauce which takes less than 5 minutes saving me so much time during the weeknights.
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Teriyaki Tofu Noodle Bowl
- 1 14 oz package extra firm tofu, drained, pressed, cubed 1"
- 2 Tbsp cornstarch
- 3 Tbsp EVOO, divided
- 1 14 oz package rice noodles, cook according to package
- 2 c broccoli florets
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/3 c green onions, sliced
- 1 tsp toasted sesame seeds
For the Teriyaki Sauce:
- 1/4 c low sodium soy sauce
- 2 Tbsp brown sugar
- 1 Tbsp garlic, minced
- 1 tsp red chili flakes
- 2 Tbsp rice vinegar
- 1 Tbsp cornstarch
- 1/2 c water
- Red Cabbage, Avocado slices, Edamame
For the Tofu:
- Preheat oven to 400 degrees and line a bakign sheet with a silicone mat.
- In a bowl, add the tofu and 2 Tbsp EVOO and gently mix.
- Sprinkle in 2 Tbsp cornstarch and toss gently to evenly coat the tofu pieces.
- Transfer to baking sheet.
- In a small bowl, combine broccoli florets with 1 Tbsp EVOO, salt, and pepper.
- Toss well to mix.
- Add to baking sheet with tofu and bake 25-30 minutes, until both are golden brown and crispy.
- Meanwhile, make the teriyaki sauce.
- In a small bowl, combine 1/2 c water with 1 Tbsp cornstarch. Mix well to make a slurry. Set aside.
- In a medium saucepan, combine soy sauce, brown sugar, garlic, red chili flakes, and rice vinegar over medium heat.
- Whisk until sugar dissolves, about 1-2 minutes.
- Add in the cornstarch slurry and bring to a boil.
- Reduce heat and simmer for an additional 2-3 minutes.
- Remove from heat and set aside.
- When the tofu is done baking, remove from the oven and transfer tofu into the saucepan with the teriyaki sauce.
- Cook on medium heat for about 3-5 minutes until the water has evaporated and the sauce has become a thick glaze on the tofu.
- Divide the rice noodles evenly between 4 bowls. Divide the tofu and broccoli into each bowl.
- Add in the green onions and toasted sesame seeds.
- Serve hot.
**To make gluten free:
1. Replace the soy sauce with tamari sauce
2. If your cornstarch is not gluten free, replace with arrowroot powder.
**To meal prep:
Follow the instructions to bake tofu then refrigerate up to 3 days until ready to combine in teriyaki sauce. Follow the rest of the instructions as listed.
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