TOFU STIR FRY RECIPE BY TASTY
Here's what you need: garlic, fresh ginger, honey, sriracha, lime juice, reduced sodium soy sauce, extra firm tofu, sesame oil, sliced white onion, sliced carrot, sliced red bell pepper, edamame, soba noodle, sesame seed, green onion
Provided by Kahnita Wilkerson
Categories Lunch
Yield 2 servings
Number Of Ingredients 15
Steps:
- In a medium bowl, mix together 2 cloves of garlic, the ginger, honey, Sriracha, lime juice, and soy sauce. Set aside.
- Wrap the tofu in a dish towel, then place a plate on top. Let drain for 10-15 minutes, then remove the plate, unwrap the tofu, and slice into cubes.
- In a wok or large frying pan, heat the sesame oil over medium heat. Add the tofu and pan fry for 5-7 minutes, stirring occasionally.
- Add the remaining 2 cloves of minced garlic and the onion and stir until softened, about 1 minute.
- Add the carrot, bell pepper, and edamame and cook, stirring occasionally, until tender, 2-3 minutes.
- Add the soba noodles, reserved sauce, and sesame seeds. Cook for 1-2 minutes, stirring occasionally, until warmed through. Remove the pan from the heat.
- Garnish with green onions, if desired.
- Enjoy!
Nutrition Facts : Calories 1288 calories, Carbohydrate 214 grams, Fat 26 grams, Fiber 17 grams, Protein 47 grams, Sugar 48 grams
SOBA NOODLES WITH SHIITAKES, BROCCOLI AND TOFU
Soba noodles are Japanese, not Chinese, but I love using them in Chinese stir-fries. They have a wonderful nutty flavor, and buckwheat has a lot going for it nutritionally - it is a good source of manganese, copper and magnesium, and it is also high in phytonutrients. To make a quick vegetable stock, simmer the shiitake mushroom stalks in a small amount of water for about 20 minutes.
Provided by Martha Rose Shulman
Time 20m
Yield Serves 4 to 6
Number Of Ingredients 16
Steps:
- Combine stock, soy sauce, rice wine or sherry, sugar and salt to taste in a small bowl. Stir until sugar and salt dissolve. Combine garlic, ginger, and pepper flakes or minced chile in another bowl.
- Bring a large saucepan or pot of water to a boil, add salt to taste and baby broccoli. As soon as water comes back to a boil (about 1 minute), use a skimmer to remove broccoli and transfer it to a bowl of cold water. Drain in a colander, then on paper towels. Cut stems away from florets and slice about 1/2 inch thick. Bring water back to a boil and cook soba. Drain and toss with 2 teaspoons sesame oil.
- Place all ingredients within reach of your wok. Heat a 14-inch flat-bottomed wok over high heat until a drop of water evaporates within a second or two when added. Swirl in 1 tablespoon of the oil and add tofu. Stir-fry 1 to 2 minutes, until it begins to color, and remove to a plate. Add remaining oil and garlic, ginger and chile. Stir-fry for no more than 10 seconds and add mushrooms. Stir-fry for 1 minute and add broccoli and the light parts of the scallions. Stir-fry 1 to 2 minutes. Add the noodles, tofu and the stock mixture. Reduce heat to medium and stir-fry 1 to 2 minutes. Add cilantro and the dark green part of the scallions, stir-fry another 30 seconds to a minute, until well combined, and serve.
Nutrition Facts : @context http, Calories 252, UnsaturatedFat 7 grams, Carbohydrate 37 grams, Fat 8 grams, Fiber 3 grams, Protein 11 grams, SaturatedFat 1 gram, Sodium 498 milligrams, Sugar 3 grams
SOBA NOODLE VEGGIE STIR-FRY
Steps:
- Fill a medium pot halfway with water and bring it to a boil. Add the soba noodles and cook until tender, about 4 to 6 minutes.
- While the noodles cook, heat the sesame oil in a large skillet over medium heat.
- Add the garlic, ginger, onion, bell pepper, and broccoli. Cover the skillet and cook, stirring occasionally, until softened, about 3 to 4 minutes.
- Strain the soba noodles and add them to the vegetables in the skillet.
- Push everything to one side and crack the egg into the skillet and cook, breaking up the yolk and white until scrambled, then mix into the vegetables and noodles.
- Add the coconut aminos, Sriracha, and nut butter and mix well. Serve warm.
Nutrition Facts : ServingSize 1 bowl, Calories 488 kcal, Carbohydrate 63.5 g, Protein 18.5 g, Fat 21 g, SaturatedFat 3.5 g, Cholesterol 186 mg, Sodium 1102.5 mg, Fiber 4 g, Sugar 4 g
SOBA, TOFU, AND VEGETABLE STIR-FRY
This spicy stir-fry dish is packed with veggies; covering them while cooking helps trap the steam so they cook more quickly. We used almond butter instead of peanut, for a twist.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Pasta and Grains
Number Of Ingredients 12
Steps:
- Cook soba noodles in a large pot of salted water until al dente, about 10 minutes. Drain, and then rinse with cold water; set aside.
- Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat; add tofu and season with salt. Cook, tossing occasionally, until golden, 12 to 15 minutes. Transfer to a plate; set aside.
- Heat remaining tablespoon oil in same skillet over medium-high. Add bell peppers, broccoli, bok choy, garlic, and red pepper flakes; season with salt. Cover (pan will be very full) and cook, tossing occasionally until vegetables are crisp-tender, 8 to 10 minutes.
- Meanwhile, make sauce: In a small bowl, whisk together almond butter and 2 tablespoons water, then whisk in vinegar and soy sauce. Add reserved noodles, tofu, and sauce to pan with vegetables. Cook, tossing until noodles are heated through, 2 to 3 minutes.
Nutrition Facts : Calories 543 g, Fat 23 g, Fiber 9 g, Protein 33 g
STIR-FRIED TOFU WITH SOBA NOODLES
A simple stir fry is all you need to have a satisfying vegan lunch or dinner. This recipe packs in the protein to keep you full longer.
Provided by Jamie Geller
Categories Side Dish, Vegetable Side
Time 20m
Yield 6
Number Of Ingredients 8
Steps:
- Cook noodles according to package instructions. In a wok or large saute pan, heat canola oil over high heat. Add tofu and brown on all sides, about 5 minutes. Add garlic and gently mix to combine. Cook for 1 minute and add noodles. Toss noodles with tofu and garlic. Add ginger teriyaki sauce and toss. Add water by the tablespoon, if needed, to fully coat the noodles and tofu with sauce. Add edamame and scallions. Toss gently and heat through. Serve immediately with Baby Bok Choy.
Nutrition Facts :
SIMPLE SOBA NOODLE STIR FRY RECIPE
It doesn't get much simpler than this Soba Noodle Stir Fry recipe! For nights when even looking through a take-out menu seems like too much work, use up some leftover veggies to make this vegetable soba noodle stir fry.
Provided by The Wanderlust Kitchen
Categories Main Dish
Time 25m
Number Of Ingredients 14
Steps:
- Prepare the sauce by whisking together the soy sauce, mushroom broth, rice vinegar, sriracha, and brown sugar in a small bowl. Set aside.
- Cook the noodles al dente according to package directions. Drain and rinse with cold water. Set aside.
- Heat the vegetable oil in a large skillet set over medium-high heat. Once the oil is shimmering, add the mushrooms in a single layer and brown for 1-2 minutes per side. Remove from pan and set aside.
- Add the broccoli to the pan and saute for 3-4 minutes, until tender-crisp. Add the bell peppers, shelled edamame, and scallion. Stir fry for another 1-2 minutes, until bell peppers have softened.
- Add the garlic, sauce, and noodles to the pan. Use tongs to toss the noodles and coat the vegetables in sauce. Allow the sauce to bubble up and thicken for 60 seconds. Turn off the heat, garnish with sesame seeds, and serve hot.
Nutrition Facts : ServingSize 1 serving, Calories 154 kcal, Carbohydrate 21 g, Protein 7 g, Fat 6 g, SaturatedFat 1 g, Sodium 553 mg, Fiber 5 g, Sugar 6 g, UnsaturatedFat 5 g
SOBA STIR-FRY
Soba noodles are thin buckwheat strands of pasta and are a favorite noodle used in Japanese cooking. You should be able to find soba in any Asian market or department in your local grocery store. Found this recipe on Favorite Name Brands website.
Provided by lauralie41
Categories One Dish Meal
Time 30m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- In a large pot or dutch oven cook noodles according to package directions. Drain well and set aside.
- In a large nonstick skillet or wok heat oil over medium heat. Add mushrooms, bell pepper, dried chiles, and garlic cooking for 3 minutes or until the mushrooms are tender. Add the cabbage, cover, and cook for 2 minutes or until the cabbage is wilted.
- In a small bowl combine chicken broth, tamari, rice wine and cornstarch. Stir this into the vegetable mixture and cook 2 minutes or until the sauce is bubbling. Add drained noodles and tofu, toss mixture gently until heated through. Garnish with green onions and serve immediately.
Nutrition Facts : Calories 369.2, Fat 8.4, SaturatedFat 1.5, Sodium 474.5, Carbohydrate 61.8, Fiber 4.1, Sugar 6.5, Protein 18.8
TOFU STIR FRY
Steps:
- In a small bowl combine soy sauce, vegetable broth and honey. Set aside.
- Once the tofu has drained, slice in half then into 1/2 inch cubes and place into a large bowl and season with 1 tablespoon soy sauce.
- Sprinkle cornstarch on top and gently toss with your hands to ensure all tofu pieces are covered.
- In a large nonstick skillet or wok, add 1 tablespoon oil and heat to medium-high.
- Add the tofu and let it get crispy without touching it or flipping for 3-4 minutes, then repeat on all sides.
- Remove tofu and set aside.
- To the skillet at medium heat, add sesame oil, red peppers, broccolini and cook until softened, about 5 minutes.
- Add the garlic and ginger and cook 30 to 60 seconds.
- Add the tofu and sauce, toss and cook for an additional 1 to 2 minutes, or until sauce is slightly thickened and the tofu is heated through.
- Top with sesame seeds.
Nutrition Facts : ServingSize 1 cup, Calories 294 kcal, Carbohydrate 21.5 g, Protein 18.5 g, Fat 16 g, SaturatedFat 2.5 g, Sodium 868.5 mg, Fiber 6.5 g, Sugar 6.5 g
SOBA NOODLE STIR-FRY
Provided by Harley Pasternak, M.Sc.
Categories Soy Vegetable Stir-Fry Quick & Easy Tofu Broccoli Noodle Peanut Butter
Yield Serves 2
Number Of Ingredients 10
Steps:
- Cook the noodles according to the package directions. Drain and rinse well under cold water to prevent sticking.
- Lightly coat a large nonstick skillet with cooking spray; place over medium-high heat. Add the tofu and season with salt. Cook for 8 minutes, until golden, stirring occasionally. Transfer to a platter.
- Coat the skillet again with cooking spray; place over medium-high heat. Add the broccoli, peas, and a splash of water. Cover and cook for 5 minutes, until the vegetables are crisp-tender.
- Meanwhile, make the sauce. In a small bowl, whisk together the peanut butter and 2 tablespoons water. Whisk in the vinegar, soy sauce, and pepper flakes, if desired.
- Add the reserved noodles, the tofu, garlic, and sauce to the vegetables. Cook for 2 minutes, tossing, until the noodles are warmed through. Serve.
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- In a medium size shallow dish, whisk together the tamari, rice wine vinegar, maple syrup, sesame oil, garlic, ginger, red pepper flakes.
- Cut the tofu into 1/2 inch cubes (it doesn’t have to be perfect!). Add the tofu to the marinade and let set for 20 minutes, turning at least once halfway through. The tofu is meant to be served at room temp straight from the marinade. Feel free to warm it up by adding it to the pan while stir frying the veggies.
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5/5 (1)Total Time 30 minsServings 3
- Start our tofu noodles stir fry recipe by preparing the tofu and the tofu marinade. Begin by pressing and draining the tofu to remove any excess water. We suggest a tofu press for the best results, but you can also wrap the block of tofu in paper towels and press down with a large kitchen object such as a chopping board. Leave your tofu to drain for at least 20 mins.
- In the meantime, measure out the ingredients for the tofu marinade into a mixing bowl or shallow dish. Add more red pepper flakes if you enjoy your food with a little kick to it. Whisk the ingredients together, then wait for the tofu to press and drain.
- When the tofu is pressed and drained, slice it into small bite-sized cubes. Place the cubes into the marinade and make sure they are all covered in the sauce. Leave the tofu cubes to marinate for a minimum of 20 mins.
- Prepare your tofu stir fry noodles as per the instructions on the packet for soba noodles (this usually means boiling them in a large pot of lightly salted water until they are soft).
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