Stir Fried Winter Squash And Tofu With Soba Recipes

facebook share image   twitter share image   pinterest share image   E-Mail share image

SOBA NOODLES WITH SHIITAKES, BROCCOLI AND TOFU



Soba Noodles With Shiitakes, Broccoli and Tofu image

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

1/2 cup chicken or vegetable stock
1 tablespoon rice wine or dry sherry
1 tablespoon soy sauce (more to taste)
1/2 teaspoon sugar
Salt to taste
1 tablespoon minced garlic
1 tablespoon minced ginger
1/4 to 1/2 teaspoon red pepper flakes, or 1 to 2 serrano or Thai chiles, minced
8 ounces soba noodles
2 teaspoons sesame oil
1/2 pound baby broccoli
2 tablespoons grapeseed oil, peanut oil, sunflower oil or canola oil
1/2 pound tofu, cut in dominoes or small dice
6 ounces fresh shiitake mushrooms, stemmed (discard stems or use for stock), caps sliced
1 bunch scallions, thinly sliced, dark green parts separated
1/2 cup coarsely chopped cilantro

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, TOFU, AND VEGETABLE STIR-FRY



Soba, Tofu, and Vegetable Stir-Fry image

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

8 ounces soba noodles
Coarse salt
2 tablespoons grapeseed oil
1 package (14 ounces) extra-firm tofu, drained, patted dry, and cut into 1/2-inch cubes
2 red bell peppers, ribs and seeds removed, thinly sliced lengthwise
1 1/2 pounds broccoli (1 bunch), broken into small florets, stems discarded
1 pound bok choy (1 head), trimmed and thinly sliced crosswise
4 garlic cloves, minced
1/2 teaspoon red pepper flakes
3 tablespoons almond butter
3 tablespoons rice vinegar
2 tablespoons soy sauce

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 WINTER SQUASH AND TOFU WITH SOBA



Stir-Fried Winter Squash and Tofu With Soba image

Winter squash is a nutrient-dense vegetable, with lots of vitamin A in the form of beta carotene (the more orange the flesh, generally the more vitamin A in the squash), vitamin C, potassium and dietary fiber. Winter squash goes well with ginger, and this stir-fry makes a delicious vegetarian main course. Use a sweet, dense squash like butternut for this dish.

Provided by Martha Rose Shulman

Categories     dinner, lunch, one pot

Time 45m

Yield Serves four

Number Of Ingredients 12

6 ounces tofu, sliced about 1/2 inch thick
2 tablespoons canola or peanut oil
1/2 red onion, sliced
2 garlic cloves, minced
2 teaspoons minced ginger
1 tablespoon sesame seeds
1 small butternut squash, diced (about 4 cups)
1 tablespoon sherry
1/4 cup water
Soy sauce to taste
1/2 pound buckwheat noodles (soba)
1 tablespoon dark Chinese sesame oil

Steps:

  • Wrap the tofu in clean kitchen towels or paper towels, and place under a cutting board for 10 minutes. Cut in 1-inch wide dominoes.
  • Heat 1 tablespoon of the oil in a large nonstick skillet or wok, and stir-fry the tofu until lightly colored, about three minutes. Using tongs or a slotted spatula, remove from the pan and set aside on a plate. Add the onion to the pan, and stir-fry until it softens, about three minutes. Add the remaining tablespoon of oil and the squash. Cook, stirring often, for 10 minutes. Add the garlic, ginger and sesame seeds, and stir-fry for one minute, until fragrant. Return the tofu to the pan, stir in the sherry and 1/4 cup water, cover and reduce the heat to medium. Simmer five minutes or until the squash is tender. Uncover and add soy sauce to taste. Keep warm while you cook the soba.
  • Bring 3 or 4 quarts of water to a boil in a large pot. Add the noodles gradually, so that the water remains at a boil, and stir once with a long-handled spoon so that they don't stick together. Wait for the water to come back up to a rolling boil - it will bubble up so don't fill the pot all the way - and add 1 cup of cold water. Allow the water to come back to a rolling boil, and add another cup of cold water. Allow the water to come to a boil one more time, and add a third cup of water. When the water comes to a boil again, the noodles should be cooked through. Drain and toss with the sesame oil.
  • Arrange the noodles on a platter, top with the tofu and vegetables, and serve.

Nutrition Facts : @context http, Calories 377, UnsaturatedFat 11 grams, Carbohydrate 56 grams, Fat 14 grams, Fiber 3 grams, Protein 13 grams, SaturatedFat 2 grams, Sodium 460 milligrams, Sugar 3 grams

YELLOW SQUASH AND TOFU STIR FRY



Yellow Squash and Tofu Stir Fry image

A great, quick vegetarian dish that includes yellow squash, zucchini, and tofu, making for a beautifully-colored dish. Top with cheese, if desired. You can use butter instead of olive oil, if desired.

Provided by malevolentglitter

Categories     World Cuisine Recipes     Asian

Time 35m

Yield 3

Number Of Ingredients 9

1 tablespoon olive oil, or as needed
3 cloves garlic, minced
1 yellow squash, cut into bite-size cubes
1 zucchini, cut into bite-size cubes
1 (12 ounce) package extra-firm tofu, cut into bite-size cubes
¼ cup brown sugar
3 tablespoons soy sauce
1 tablespoon sriracha sauce
salt and ground black pepper to taste

Steps:

  • Heat olive oil in a large skillet or wok over medium-high heat. Cook and stir garlic in hot oil until just fragrant, about 30 seconds. Add squash and zucchini, cook and stir until vegetables soften, about 7 minutes. Transfer squash mixture to a bowl.
  • Place skillet back over medium-high heat, place tofu pieces in the skillet, and top with brown sugar and soy sauce. Cook and stir until each side of tofu is golden brown, 3 to 5 minutes.
  • Return squash mixture to the skillet; cook and stir until heated through, about 3 minutes. Stir in Sriracha sauce and season with salt and black pepper.

Nutrition Facts : Calories 232.9 calories, Carbohydrate 27.6 g, Fat 10.1 g, Fiber 2.7 g, Protein 11.7 g, SaturatedFat 1.5 g, Sodium 1186.7 mg, Sugar 19.7 g

More about "stir fried winter squash and tofu with soba recipes"

TANGY ASIAN GREENS STIR FRY WITH SEARED TOFU AND SOBA ...
tangy-asian-greens-stir-fry-with-seared-tofu-and-soba image
2018-05-16 Heat the oil in a large skillet or wok over high heat. Add the tofu to the pan in a single layer and cook without moving until it begins to brown, about 4 minutes. Add the white parts of the scallions, ginger, garlic and mushrooms, if using, and stir fry for 1 minute. Add the sauce and stir fry …
From lynnecurry.com
Cuisine Japanese
Category Main Course
Servings 4
Total Time 15 mins
  • Bring a large pot of water to a boil. Cook the soba noodles according to package directions. Drain them well, rinse them under cool water and set them aside.
  • Heat the oil in a large skillet or wok over high heat. Add the tofu to the pan in a single layer and cook without moving until it begins to brown, about 4 minutes.
  • Add the white parts of the scallions, ginger, garlic and mushrooms, if using, and stir fry for 1 minute. Add the sauce and stir fry for about 2 minutes.


BEST TOFU STIR-FRY RECIPE - HOW TO MAKE TOFU STIR-FRY
best-tofu-stir-fry-recipe-how-to-make-tofu-stir-fry image
2021-06-02 Add tofu and let cook until golden on all sides, turning occasionally, 7 to 8 minutes. Season with salt and pepper, and remove from skillet and set aside. Heat …
From delish.com
5/5 (17)
Total Time 50 mins


GRILLED TOFU WITH SUMMER SQUASH AND SOBA NOODLES - MARLA ...
grilled-tofu-with-summer-squash-and-soba-noodles-marla image
2011-06-27 Grilled Tofu with Summer Squash and Soba Noodles. Marla Meridith. June 27, 2011. Appetizers, Lean Protein, MM, Recipes, Sauces, Tofu, Vegan, Vegetables, Vegetarian. For this week of Get Grillin’ we are going meatless. Cookin’ Canuck and I have grilled up some vegetarian vittles for you and we can’t wait to see what recipes …
From marlameridith.com
Reviews 60
Estimated Reading Time 6 mins


NEW IDEAS FOR WINTER SQUASH - THE NEW YORK TIMES
new-ideas-for-winter-squash-the-new-york-times image
2009-11-10 Stir-Fried Winter Squash and Tofu With Soba. Winter squash goes well with ginger, and this stir-fry makes a delicious vegetarian main course. Use a sweet, dense squash …
From nytimes.com
Estimated Reading Time 3 mins


TOFU AND SUMMER SQUASH STIR FRY - FOOD BY AYAKA
2018-09-16 Wrap the tofu in a clean kitchen towel and gently squeeze out as much moisture as possible. Cut the tofu into 16 cubes and place on a microwave-safe plate lined with several paper …
From foodbyayaka.com
Cuisine American, Chinese, Japanese
Total Time 25 mins
Category Main Course
Calories 383 per serving


LONG BEANS AND DELICATA SQUASH STIR FRY WITH TOFU ...
2015-11-09 Add the delicata squash and the long beans. Sprinkle a little water and sauté till the beans are soft. Now add the soy sauce, salt and pepper and the fried tofu cubes as well. Mix well. Remove from heat and toss the sesame seeds over it. Serve with noodles, brown rice or quinoa.
From cookingcurries.com
Estimated Reading Time 3 mins


STIR-FRIED TOFU, RED CABBAGE AND WINTER SQUASH RECIPE ...
2019-12-12 In this vegan dinner recipe of Stir-Fried Tofu, Red Cabbage and Winter Squash we have chosen the superfood – tofu which is inexpensive, easy to make, steps simple to follow and always delicious! The color collaboration of purple from the cabbage and orange from the winter squash makes this dish easy on the eye and a pleasure to serve to your guests.
From cook.me
Cuisine American
Total Time 20 mins
Servings 2
Calories 231 per serving


BUTTERNUT SQUASH STIR-FRY WITH MUSTARD SEEDS RECIPE
2008-10-07 Chop the squash into bite-size pieces and set aside. Peel and finely chop the garlic; peel and finely shred or grate the ginger. Set both aside together. In a large frying pan or pot, heat the oil over medium-high heat. Add the mustard seeds, cover, and cook until you hear them "pop," about 2 minutes. Add the garlic and ginger and cook ...
From thespruceeats.com
4/5 (11)
Total Time 35 mins
Category Side Dish
Calories 81 per serving


SPAGHETTI SQUASH AND TOFU STIR-FRY | METRO
2013-08-06 Add tofu and brown over medium heat. Add thinned tomato paste, hot pepper paste, oyster sauce, sugar, white vinegar, salt and garlic. Bring to a boil over medium-high heat. With a fork, scrape squash into strands and add to the wok. Cook «spaghetti» for 1 - 2 minutes or until glassy, tossing strands with a fork or chopsticks.
From metro.ca
4/6 (16)
Total Time 35 mins
Servings 4


TOFU STIR FRY PEANUT SAUCE - ALL INFORMATION ABOUT HEALTHY ...
Tofu Stir-Fry with Peanut Sauce (Vegan) Recipe | Allrecipes best www.allrecipes.com. Add tofu; saute until lightly browned, about 4 minutes per side. Add garlic and ginger; cook and stir until fragrant, about 30 seconds. Pour sauce into the skillet; stir to coat tofu, carrots, and bell pepper. Cook until flavors combine, about 5 minutes. Reduce ...
From therecipes.info


RED CABBAGE AND WINTER SQUASH WITH STIR-FRIED TOFU ...
2019-03-01 Blot the tofu dry with paper towels. Cut into cubes. Place the flour and cornstarch in a shallow bowl and whisk together. Dredge the tofu pieces in the flour mixture to evenly coat all sides. Cut and de-seed the squash. If using a red kuri that is organic, you can leave the skin on otherwise, peel the squash.
From vegalicious.recipes


STIR-FRIED WINTER SQUASH AND TOFU WITH SOBA
2010-03-08 Heat 1 tablespoon of the oil in a large nonstick skillet or wok, and stir-fry the tofu until lightly colored, about three minutes. Using tongs or a slotted spatula, remove from the pan and set aside on a plate. Add the onion to the pan, and stir-fry until it softens, about three minutes. Add the remaining tablespoon of oil and the squash. Cook, stirring often, for 10 minutes. Add the garlic ...
From davegan.tumblr.com


STIR-FRIED WINTER SQUASH AND TOFU WITH SOBA RECIPE
Jan 22, 2017 - Winter squash is a nutrient-dense vegetable, with lots of vitamin A in the form of beta carotene (the more orange the flesh, generally the more vitamin A in the squash), vitamin C, potassium and dietary fiber Winter squash goes well with ginger, and this stir-fry makes a delicious vegetarian main course Use a sweet, dense squash like butternut for this dish.
From pinterest.com


STIR-FRIED WINTER SQUASH AND TOFU WITH SOBA - DINING AND ...
Chefs’ Collections Recipes Stir-Fried Winter Squash and Tofu With Soba. Winter squash is a nutrient-dense vegetable, with lots of vitamin A in the form of beta carotene (the more orange the flesh, generally the more vitamin A in the squash), vitamin C, potassium and dietary fiber. Winter squash goes well with ginger, and this stir-fry makes a delicious vegetarian main course. Use a sweet ...
From diningandcooking.com


FROM SCRATCH: STIR-FRIED WINTER SQUASH AND TOFU WITH SOBA
Winter squash, tofu, and soba are all favorites of mine, so how excellent to find a dish combining all of them, right? But no, Stir-fried Winter Squash and Tofu with Soba is not a keeper. It's not terrible, but suffers from "would you like some starch with your starch?" syndrome. Like potato tacos, or the complete breakfast of cereal with milk, toast, and orange juice once recommended by ...
From cindyfromscratch.blogspot.com


EASY YELLOW SQUASH AND TOFU STIR FRY WITH ZUCCHINI RECIPE ...
http://relaxbuddy.com Easy Yellow Squash and Tofu Stir Fry With Zucchini RecipeIngredients:1 tablespoon olive oil, or as needed3 cloves garlic, minced1 yello...
From youtube.com


STIR FRIED WINTER SQUASH AND TOFU WITH SOBA RECIPES
Stir-fry for about 30 seconds, and add the cabbage. Stir-fry until the squash is tender and the cabbage is crisp-tender, about six minutes, adding about 1/4 cup water to the pan from time to time if the vegetables begin to stick. Return the tofu to the pan. Stir the sweet and sour mixture, and add to the vegetables. Stir just for a few seconds ...
From tfrecipes.com


STIR-FRIED WINTER SQUASH AND TOFU WITH SOBA RECIPE ...
Mar 15, 2015 - Winter squash is a nutrient-dense vegetable, with lots of vitamin A in the form of beta carotene (the more orange the flesh, generally the more vitamin A in the squash), vitamin C, potassium and dietary fiber Winter squash goes well with ginger, and this stir-fry makes a delicious vegetarian main course Use a sweet, de…
From pinterest.ca


SOMETHING NEW FOR DINNER: SOBA NOODLES WITH ROASTED SQUASH ...
2009-11-17 Stir-Fried Winter Squash and Tofu With Soba. 6 ounces tofu (we used a pound), sliced about 1/2 inch thick 2 tablespoons canola or peanut oil 1/2 red onion, sliced 2 garlic cloves, minced 2 teaspoons minced ginger 1 tablespoon sesame seeds 1 small butternut squash, diced (about 4 cups) 1 tablespoon sherry 1/4 cup water Soy sauce to taste
From learningtoeat.com


STIR-FRIED WINTER SQUASH AND TOFU WITH SOBA RECIPE ...
Oct 24, 2016 - Winter squash is a nutrient-dense vegetable, with lots of vitamin A in the form of beta carotene (the more orange the flesh, generally the more vitamin A in the squash), vitamin C, potassium and dietary fiber Winter squash goes well with ginger, and this stir-fry makes a delicious vegetarian main course Use a sweet, de…
From pinterest.co.uk


STIR-FRIED WINTER SQUASH AND TOFU WITH SOBA | MAGGIE ...
FOR THE STIR-FRIED WINTER SQUASH AND TOFU WITH SOBA: 6 ounces tofu, sliced about 1/2 inch thick; 2 tablespoons canola or peanut oil; ½ red onion, sliced; 2 garlic cloves, minced; 2 teaspoons minced ginger; 1 tablespoon sesame seeds ; 1 small butternut squash, diced (about 4 cups) 1 tablespoon sherry; ¼ cup water; Soy sauce to taste; ½ pound buckwheat noodles (soba) 1 …
From copymethat.com


BUTTERNUT SQUASH NOODLES STIR FRY - ALL INFORMATION ABOUT ...
Winter squash is a nutrient-dense vegetable, with lots of vitamin A in the form of beta carotene (the more orange the flesh, generally the more vitamin A in the squash), vitamin C, potassium and dietary fiber Winter squash goes well with ginger, and this stir-fry makes a delicious vegetarian main course Use a sweet, dense squash like butternut for this dish.
From therecipes.info


NYT WINTER SQUASH AND PORK STIR FRY RECIPES
STIR-FRIED WINTER SQUASH AND TOFU WITH SOBA. Winter squash is a nutrient-dense vegetable, with lots of vitamin A in the form of beta carotene (the more orange the flesh, generally the more vitamin A in the squash), vitamin C, potassium and dietary fiber. Winter squash goes well with ginger, and this stir-fry makes a delicious vegetarian main course. Use a sweet, dense squash like butternut for ...
From tfrecipes.com


Related Search