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Healthy Tofu Bowl Recipe

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2 comments

created by

Mollie K. Dec. 23, 2024

Tuesday lunch! And dinner dinner is tofu green beans and some udon noodles with veggie dumplings

Prep 15 minutesCook 20 minutesEasyServes 4
CCN

Coach Chiquita Nicole

Both delicious meals! Love the baby carrots on the side for that added crunchiness

Instructions

  • 1.

    1. Start by boiling water in a large pot. Add the udon noodles and cook according to package instructions (about 8-10 minutes). Drain and set aside.

  • 2.

    2. In a large skillet, heat the sesame oil over medium heat. Add the minced garlic and ginger, sautéing for about 1 minute until fragrant.

  • 3.

    3. Add the cubed tofu to the skillet, cooking until golden brown on all sides (about 5-7 minutes).

  • 4.

    4. Toss in the green beans and mixed vegetables, cooking for an additional 5 minutes until the vegetables are tender.

  • 5.

    5. Pour in the low-sodium soy sauce, stirring to combine all ingredients. Season with salt and pepper to taste.

  • 6.

    6. Serve the tofu and vegetable mixture over the udon noodles, garnishing with fresh cucumber slices and a dollop of yogurt or low-fat mayonnaise.

Ingredients

  • 1.

    400g firm tofu, cubed

  • 2.

    200g green beans, trimmed

  • 3.

    200g udon noodles (whole grain if possible)

  • 4.

    1 cup mixed vegetables (carrots, bell peppers, spinach)

  • 5.

    2 tablespoons low-sodium soy sauce

  • 6.

    1 tablespoon sesame oil

  • 7.

    1 tablespoon ginger, minced

  • 8.

    1 tablespoon garlic, minced

  • 9.

    Salt and pepper to taste

  • 10.

    Fresh cucumber slices for garnish

  • 11.

    Yogurt or low-fat mayonnaise for dressing

Nutrition

  • calories

    350

  • fat

    12

  • saturates

    2

  • carbohydrates

    45

  • fibers

    8

  • sugar

    5

  • addedSugar

    0

  • protein

    20

Healthy Tofu Bowl Recipe

My Rating

0
2 comments
  • MK

    Mollie K.Author

    "Tuesday lunch! And dinner dinner is tofu green beans and some udon noodles with veggie dumplings"

  • CCN

    Coach Chiquita Nicole

    "Both delicious meals! Love the baby carrots on the side for that added crunchiness"