Crispy Sesame Tofu with Noodles
It’s the time of year when Simple is at the top of our list. Holidays are over, kids are back to school, and we are immersed in our routine, likely with the added responsibilities of our New Year’s resolutions.
I turn to quick, nutrient-dense recipes to feed my family at this time and Crispy Sesame Tofu with Noodles meets our needs.
This recipe, adapted from Pinch of Yum, began as a favourite because my daughter wasn’t eating animal products. I've kept it as a staple for my family, and it became the first recipe I helped her make on a Zoom call while she was at University.
Once you have the sauce made, the rest of the ingredients are minimal so it's the perfect quick meal any night of the week. Double the sauce and keep it in a glass jar in your fridge for 1-2 weeks so you can easily repeat the recipe. As the recipe calls for half the package of the vermicelli noodles, next time all you will need is a block of tofu and your favourite greens. I love to steam bok choy and add it to the dish to increase the phytonutrients. You could add broccoli, spinach, chard, kale, or any other green you love.
A few notes about the ingredients:
Peanut butter. A staple in the Western diet, peanut butter is high in calories and should be consumed in moderation as part of a balanced diet. As it is particularly high in omega-6 fats, it can cause an imbalance with omega-3 fats, and increase inflammation if consumed excessively. That said, it’s a good source of protein, improves satiety, and is rich in micronutrients. Make sure you choose peanut butter with no additives - and organic whenever possible. For those with allergies, use almond butter or sunflower seed butter instead.
Tofu. The nutritional breakdown of tofu is impressive; it has a good amount of protein, manganese, calcium, selenium, and phosphorus in each serving. Potential benefits include reducing the risk of heart problems, lowering the risk of certain types of cancers, relieving menopause symptoms (reducing the frequency and severity of hot flashes), and helping to improve blood sugar control. Although I usually choose a locally made tempeh as my usual soy of choice, for this recipe I use an organic, non-GMO tofu. Tofu is a processed food so always choose organic, non-GMO.
Tofu contains plant compounds called phytoestrogens, plant-based estrogens that can mimic the effects of natural hormones your body produces. Although their effects are controversial, studies have shown these dietary estrogens help some women during menopause by reducing cancer risk, reducing night flashes, protecting the heart, and making a decrease in natural estrogen feel less drastic. As always, it is important to speak with a healthcare provider about any potential health concerns.
What you will love about this recipe:
The sauce can be made ahead. Once you have the ingredients, the sauce is quick to prepare. I usually put all the ingredients in a glass measuring cup and use my immersion blender to blend them. I like to double the recipe and store it in a glass jar in the fridge for 1-2 weeks.
Easy dinner for a weeknight. Drain your tofu, heat your water, chop up veggies and in less than ½ hour you can have a delicious, protein-rich dinner ready for your hungry family.
23g protein per serving. The amount of protein that you should have at each meal can vary depending on your age, sex, and level of physical activity. The recommended daily intake of protein for adults is 0.8 grams per kilogram of body weight. This amounts to about 46 grams per day for women and 56 grams per day for men. However, if you are physically active or trying to build muscle, you may need more protein. It is generally recommended to aim for 20-30 grams of protein per meal.
Crispy Sesame Tofu with Noodles
Prep time : 10 minutes
Cook time : 15 minutes
Total time : 25 minutes
Servings : 4 - 6
INGREDIENTS
12 oz Tofu (firm or extra firm)
2 Tbsp Avocado oil (to cook tofu)
1/2 cup Peanut butter
1/3 cup Sesame oil
1/3 cup Tamari sauce
1/4 cup Apple cider vinegar
2 Tbsp Sambal Oelek
2 Tbsp Coconut sugar
1 clove Garlic (minced)
1 tbsp Ginger (1 knob, fresh, peeled and grated)
200 grams Brown rice vermicelli noodles (approx. ½ package)
2 Tbsp Sesame seeds, lightly toasted (for topping)
2 stalks Green onion (scallions, for topping), or 4-6 stalks Chives
DIRECTIONS
Cook rice vermicelli noodles: Soak noodles in a bowl of warm water for 10 minutes. Heat a large pot of water until boiling, as though you are cooking pasta. Place the soaked noodles into the boiling water and cook for 2-3 minutes. Taste after 2 minutes to check for doneness. They are done when they still have a bit of firmness. Strain or spin the noodles to remove excess water. Lay noodles on a dinner plate to dry while you prepare the rest of the recipe.
Press excess moisture out of the tofu: Place tofu in a strainer with a plate and a heavy can. Let sit for 15-30 minutes.
While the tofu is being pressed, make the sauce. Shake all the sauce ingredients (minus the avocado oil) in a jar, or blend them in a blender or food processor.
When tofu is done being pressed, cut it into bite-sized pieces. Heat 1-2 tbsp avocado oil in a nonstick pan. Add the tofu and stir fry until golden brown.
Add about 1/2 cup sauce and simmer until the sauce starts to evaporate/absorb into the tofu and becomes browned in the pan.
Keep gently flipping and scraping browned bits off the bottom; after a while, you should end up with nicely golden brown tofu with some little yummy browned bits from the sauce.
To serve: Toss rice noodles with about 1/4 cup sauce per serving. Top with tofu, sesame seeds, and scallions. Enjoy!
Notes:
How to Cook Vermicelli Noodles
Follow this link to watch a demonstration of how to cook vermicelli noodles: https://runawayrice.com/cooking-basics/make-perfect-rice-vermicelli/. Running low on time? Cook the noodles in the hot water for 10 minutes, drain & rinse.Green it up
Add steamed or stir-fried bok choy. Toss with tofu and noodles when ready to serve.
Krista
xo