Return to top
featured in… The Huffington Post CookingLight Reader's Digest Women's Health BuzzFeed Glamour Whole Foods Oprah Winfrey Network CNN Food Network Healthline Shape

Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Tofu Broccoli with Sesame Noodles: Healthy and Vegan

This post may contain affiliate links. Please read my disclosure.
Share This:

Tofu and broccoli, served with sesame noodles are made with lean protein from the tofu, healthy fats from the sauce, and green veggies! This simple, healthy, and quick recipe is done in 30 minutes! Faster than take-out!

tofu and broccoli stir fry with sesame noodles on a white plate

Your regular tofu broccoli stir fry just got a makeover! Crispy tofu, scallions, sesame seeds, and broccoli are tossed in a spicy peanut sauce and are served with buckwheat soba noodles that makes this dish super tasty but also very light.

Latest Recipe Video!

Soba noodles are popular in Japanese cuisine. They look a lot like spaghetti. They’re not as trendy in the United States, but people are catching on as they realize that buckwheat is useful for something other than making pancakes.

Packed with goodness, delicious, and easy to make, this recipe is perfect to make on nights when you need an easy dinner and you’re craving take-out! With just 10 minutes of prep, and 20 minutes of cook time, you will have a healthy Asian recipe on the table faster than if you called your favorite noodle place!

With tons of texture, and big bold flavors this takeout-style tofu and broccoli recipe will be one you’ll want to add to your regular meal rotation!

How To Make Tofu Broccoli Sesame Noodles

Recipe Ingredients and Notes

This recipe calls for some pantry staples and a few ingredients (like soba noodles) that you can find at your local grocery store or Asian store!

recipe ingredients

Broccoli Florets: One head of fresh broccoli chopped into small florets.

Extra Firm Tofu: For best results, drain and press the tofu block. This will create a better texture, and will better absorb the flavors of the sauce. I recommend using a tofu press or wrapping the tofu in layers of paper towels and placing a heavy skillet, heavy cookbooks, or any heavy object on top of the tofu to press it properly. I don’t recommend using soft tofu or silken tofu in this recipe as it will just fall apart!

Peanut Sauce: The peanut sauce is made by whisking together rice vinegar, kosher salt sesame oil, soy sauce, peanut butter, sesame seeds, brown sugar, crushed red pepper, and fresh garlic. You can also add ground ginger as an optional ingredient.

Soba Noodles (for serving): You will need one 8 ounce package of uncooked soba noodles. Authentic soba noodles are made from 100 percent buckwheat flour. Some brands add another type of flour like wheat or white flour. If you get soba noodles that are only made with buckwheat they are gluten-free. Alternatively you can use brown rice or even cauliflower rice for serving.

Tools and Equipment

Step by Step Instructions

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.

broccoli in a pot

Step 2: Coat a large skillet with olive oil cooking spray. Add the extra-firm tofu cubes in a single layer on the pan, saute on each side on medium-high heat until each side is golden brown and crispy.

tofu in a pan

Step 3: Combine vinegar, sesame oil, soy sauce, peanut butter, 1 teaspoon sesame seeds, sugar, crushed red pepper, and garlic in a medium bowl. Whisk together until combined.

sauce ingredients in a bowl

Step 4: In a large bowl, place the noodles, broccoli, and tofu. Pour the flavorful sauce over the tofu broccoli mixture. Stir to combine.

noodles tofu and broccoli in a bowl

Step 5: Sprinkle with remaining sesame seeds and green onion(s). Enjoy!

tofu and broccoli stir fry with sesame noodles in a large pot

What Makes This Tofu Broccoli Recipe Healthy?

  • Low in Calories: Most Asian dishes made with a peanut sauce aren’t usually the healthiest. They have tons of fat from the oil and peanut butter, as well as refined carbs from the noodles or rice. However, this recipe used soba noodles which are made from buckwheat, and uses less peanut butter and oil to maintain the flavor without adding all the fat and calories. This makes the nutritional information for this dish really great! One serving of this tofu and broccoli recipe is only 315 calories.
  • High in Fiber: The addition of soba noodles and broccoli adds tons of fiber to this dish. One serving has 6 grams of fiber. That’s 25% of your daily recommended value!
  • Lean Protein: Tofu is a lean protein! This vegetarian dish has 21 grams of protein per serving!
  • Vitamins and Minerals: Broccoli is an excellent source of many vitamins and minerals including calcium, iron, Phosphorous, potassium, zinc, thiamin, riboflavin, and niacin.

Recipe FAQS

Will kids enjoy this tofu and broccoli dish?

If your kids enjoy noodle dishes, this can be a really easy way to get them to eat tofu and broccoli. You can even replace the noodles with whole wheat spaghetti or edamame spaghetti if they like that texture better! I guarantee the peanut sauce combined with sesame will be pleasing to their tastebuds!

How do you store and keep tofu broccoli noodles?

Allow the noodles to cool to room temperature. Transfer them to an airtight glass container. Store in the refrigerator for up to 4 days.

How do you reheat this dish?

When ready to reheat, transfer this dish to a microwave safe container if necessary. Lightly cover with a paper towel. Heat on high until warmed through. Stir, and heat a bit longer if necessary. Heating times will vary depending on how much you are warming up and your appliance.

Recipe Variations

  • Add more veggies! Stir in leaf spinach, green beans, chopped red pepper, diced carrots, or any of your favorite vegetables. This recipe is a great way to use up extra veggies in your fridge.
  • Add more spice to the sauce, by adding more crushed red pepper, cayenne pepper, or serving with sriracha.
  • If you cannot find soba noodles, you can substitute for edamame noodles, brown rice, rice noodles, or even cauliflower rice. You can also omit the noodles and just turn this into a tofu broccoli stir fry recipe (if you go this route, cook the broccoli and tofu separately, then combine in a large pan and toss with the sauce).

Top Tips for Making the Best Tofu Broccoli Sesame Noodles

  • To check for the right consistency, pull out one noodle from the pot to check for doneness. Soba should not be al dente, it should be fully cooked — but not cooked for so long that it is mushy. 
  • Don’t forget to press your tofu! Saute the tofu until the sides are crispy.
  • Sprinkle with green onions and sesame seeds.
  • Feel free to change up the noodles in this dish with any grain you like!
tofu and broccoli stir fry with sesame noodles on a white plate

Try These Other Amazing Vegan and Tofu Recipes!

tofu and broccoli stir fry with sesame noodles on a white plate
Print Recipe
5 from 3 votes

Tofu Broccoli with Sesame Noodles

Lean protein from the tofu, healthy fats from the sauce, and green veggies make this a winning dish, served with sweet sesame buckwheat noodles.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Course
Cuisine: Asian
Servings: 4 servings
Calories: 315kcal
Author: Anjali Shah

Ingredients

  • 8 oz package uncooked soba noodles
  • 1 head of broccoli cut into florets
  • olive oil cooking spray
  • 1 package extra firm tofu cut into cubes
  • tsp salt
  • ¼ tsp 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
  • ¼ tsp crushed red pepper
  • 4 garlic cloves minced
  • 2 tsp ground ginger optional
  • 5 green onions chopped

Instructions

  • 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.
  • Coat a large pan with cooking spray. Add tofu to the pan, saute on each side until each side is browned and crispy.
  • Combine vinegar, sesame oil, soy sauce, peanut butter, 1 teaspoon sesame seeds, sugar, crushed red pepper, ginger (if using) 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

Top Tips for Making the Best Tofu Broccoli Sesame Noodles
  • To check for the right consistency, pull out one noodle from the pot to check for doneness. Soba should not be al dente, it should be fully cooked — but not cooked for so long that it is mushy. 
  • Don’t forget to press your tofu! Saute the tofu until the sides are crispy.
  • Sprinkle with green onions and sesame seeds.
  • Feel free to change up the noodles in this dish with any grain you like!
Adapted from CookingLight

Nutrition

Calories: 315kcal | Carbohydrates: 25.2g | Protein: 21.2g | Fat: 17.6g | Saturated Fat: 2.5g | Sodium: 459.4mg | Fiber: 5.5g | Sugar: 1.7g

Posted In…

Asian Recipes ·

Add some international flair to your meals! Skip the take-out and try making a healthy version of fried rice or an easy, comforting Thai chickpea curry.

Get inspired by global cuisine with flavors from Japan, China, Thailand, and more!

Subscribe to newsletter

Copyright 2021 The Picky Eater. All rights reserved.