Sweet Sesame Noodles with Tofu and Broccoli

by Anjali @ The Picky Eater on February 17, 2015

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Noodles just got a makeover! Crispy tofu, buckwheat soba noodles, scallions, sesame seeds, and broccoli tossed in a spicy peanut sauce makes this dish super tasty but also very light.

Peanut noodles, or most Asian noodle dishes, aren’t usually the healthiest (tons of fat and refined carbs from the peanuts, sauce, and noodles), so I had to make a few modifications to keep all of the flavor of the original recipe but make it much more guilt-free. I was inspired by this recipe from CookingLight, but obviously changed out the chicken for tofu to make it lighter and veggie friendly.

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This recipe has tons of texture, big bold flavors, and is kid-friendly too! Layla loved it, and so did the husband 🙂

I was happy to finally have found a noodle recipe I can get behind. Whole grains from the buckwheat noodles, lean protein from the tofu, healthy fats from the sauce, and green veggies make this a winning dish.

The Ingredients

Adapted from CookingLight

  • 1 (8-ounce) package uncooked soba
  • 1 head of broccoli, cut into florets
  • Cooking spray
  • 1 package extra firm tofu, cut into cubes
  • 1/8 tsp salt
  • 1/4 tsp freshly ground black pepper
  • 2 tbsp rice vinegar
  • 2 tbsp dark sesame oil
  • 2 tbsp lower-sodium soy sauce
  • 1 tbsp peanut butter
  • 2 tsp toasted sesame seeds, divided
  • 1 tsp brown sugar
  • 1/4 tsp crushed red pepper
  • 4 garlic cloves, minced
  • 5 green onions, chopped

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The Directions

Step 1: Bring a large saucepan of water to a boil. Add soba; cook 3 minutes. Add broccoli to pan; cook 3 minutes or until soba and broccoli are done. Drain.

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Step 2: Coat a large pan with cooking spray. Add tofu to the pan, saute on each side until each side is browned and crispy.

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Step 3: Combine vinegar, sesame oil, soy sauce, peanut butter, 1 teaspoon sesame seeds, sugar, crushed red pepper, and garlic in a large bowl, stirring with a whisk. Stir in noodles, broccoli, and tofu. Sprinkle with remaining sesame seeds and green onions.

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How easy is that? Only 3 steps to a healthy, well rounded dinner. This is great for a weeknight meal you can throw together in about 30 minutes that the whole family will love.

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Sweet Sesame Noodles with Tofu and Broccoli

Total Time: 30 minutes

Yield: 4 servings

Calories per serving: 315

Fat per serving: 17.6g

Nutritional Info Per Serving: 315 Calories, 17.6g Fat (2.5g Saturated), 459.4mg Sodium, 25.2g Carbs, 5.5g Fiber, 1.7g Sugar, 21.2g Protein

Ingredients

  • 1 (8-ounce) package uncooked soba
  • 1 head of broccoli, cut into florets
  • Cooking spray
  • 1 package extra firm tofu, cut into cubes
  • 1/8 tsp salt
  • 1/4 tsp freshly ground black pepper
  • 2 tbsp rice vinegar
  • 2 tbsp dark sesame oil
  • 2 tbsp lower-sodium soy sauce
  • 1 tbsp peanut butter
  • 2 tsp toasted sesame seeds, divided
  • 1 tsp brown sugar
  • 1/4 tsp crushed red pepper
  • 4 garlic cloves, minced
  • 5 green onions, chopped

Directions

  1. Bring a large saucepan of water to a boil. Add soba; cook 3 minutes. Add broccoli to pan; cook 3 minutes or until soba and broccoli are done. Drain.
  2. Coat a large pan with cooking spray. Add tofu to the pan, saute on each side until each side is browned and crispy.
  3. Combine vinegar, sesame oil, soy sauce, peanut butter, 1 teaspoon sesame seeds, sugar, crushed red pepper, and garlic in a large bowl, stirring with a whisk. Stir in noodles, broccoli, and tofu. Sprinkle with remaining sesame seeds and green onions.

Notes

Adapted from CookingLight

http://pickyeaterblog.com/sweet-sesame-noodles-with-tofu-and-broccoli/

{ 4 comments… read them below or add one }

Brad February 19, 2015 at 7:26 am

Great idea for using soba noodles. These are now a staple in our house. I actually made them from scratch for the first time a week ago… WOW. A lot harder then regular pasta but turned out good. I have been looking for tofu recipes and it seems like tofu is a great match with the buckwheat noodles. I’ll let you know how it turns out.

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Anjali @ The Picky Eater February 19, 2015 at 9:04 am

Great, hope you like it Brad!

Reply

Tina February 23, 2015 at 1:34 pm

Love buckwheat soba noodles…they are a great gluten free option and SO tasty. My husband and I discovered a similar recipe to yours on tastespotting a few years ago and it has been in our weekly rotation ever since.

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Anjali @ The Picky Eater February 23, 2015 at 7:25 pm

Yes! I totally agree about the noodles – it’s like a much healthier version of noodles which is great!

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