Teriyaki Tofu Noodle Bowl

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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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I'm Sapna, a foodie, blogger, wife, mom of two beautiful girls, and lover of spices.  I have a background in Nutrition and Dietetics, which I use to incorporate healthy options into all of my recipes.  I love traveling to new places, trying new food, and in turn, creating them in my kitchen to relive the magic. When I'm not in the kitchen, I love curling up with a good book, playing with my munchkins, running, hanging out with friends, and gardening.

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