Tofu Noodle Bowl in 30 Minutes or Less

Sesame oil, soy sauce and fresh cilantro combine to flavor this quick and easy noodle bowl. With veggies, noodles and tofu, it’s a delicious and filling hit.

Prep time: 30 minutes

Serves: 4


8 ounces dried soba noodles or whole wheat spaghetti
2 teaspoons sesame oil
1 cup quartered fresh mushrooms
1 cup shredded carrot
2 cloves garlic, minced
4 cups low-sodium vegetable broth
2 tablespoons reduced-sodium soy sauce
2 teaspoons rice vinegar
12 ounces extra-firm tofu, cut into 1-inch cubes
1 medium zucchini, halved lengthwise and cut into ½-inch pieces
1 cup shredded red cabbage
¼ cup thinly bias-sliced green onion
¼ cup fresh cilantro leaves
2 tablespoons chopped roasted, salted peanuts or cashews
lime wedges

Number 1 Prepare noodles according to package directions.

Number 2 Meanwhile, in a large saucepan heat oil over medium heat. Add mushrooms, carrot and garlic; cook and stir 3 minutes.

Number 3 Add broth, soy sauce and vinegar. Bring to boiling; reduce heat. Simmer, uncovered, 5 minutes, stirring occasionally.

 Number 4Stir in tofu and zucchini. Return to boiling; reduce heat. Simmer, uncovered, 3 minutes more, stirring occasionally.

Number 5 Add cooked noodles and heat through.

Number 6 Top noodle mixture with cabbage, green onion, cilantro and peanuts. Serve with lime wedges.

Nutrition facts (per serving): 379 calories, 10 g total fat (1.5 g saturated fat), 0 mg cholesterol, 584 mg sodium, 53 g carbohydrate, 6 g fiber, 11 g sugar, 20 g protein. Daily values: 135% vitamin A, 28% vitamin C, 24% calcium, 31% iron

Categories: Get Healthy

0891Blog Orange Callout2018

Sign up for our eNewsletter

Get HAP’s Balanced Living blog delivered right to your inbox. You’ll get the latest health and wellness news, tips, advice from HAP experts, and helpful ideas to improve your well-being.