Recipe
High-protein smoky tofu noodle bowl
Crisp paprika tofu and edamame with glossy peanut-lime noodles
Crisp-edged smoked tofu, glossy whole-wheat noodles and emerald vegetables meet a creamy lime-peanut sauce in this weeknight bowl. Edamame adds another layer of plant protein, while cucumber and scallions keep each serving fresh and sharply textured. Each generous bowl provides about 34 g of protein.
Ingredients
- 280 g (10 oz; about 3 cups) dried whole-wheat noodles
- 450 g (16 oz; about 3 cups) extra-firm tofu, drained, pressed and cut into 2 cm (3/4-inch) cubes
- 15 mL (1 tablespoon) reduced-sodium tamari
- 5 g (2 teaspoons) smoked paprika
- 8 g (1 tablespoon) cornstarch
- 30 mL (2 tablespoons) neutral oil, divided
- 300 g (about 5 cups) broccoli florets, cut into bite-size pieces
- 160 g (1 cup) frozen shelled edamame
- 45 g (3 tablespoons) smooth natural peanut butter
- 30 mL (2 tablespoons) fresh lime juice
- 15 mL (1 tablespoon) maple syrup
- 5 mL (1 teaspoon) toasted sesame oil
- 1 small garlic clove, finely grated, about 3 g (1 teaspoon)
- 60 mL (1/4 cup) warm water
- 150 g (1 cup) cucumber, thinly sliced
- 30 g (1/3 cup) scallions, thinly sliced, plus 9 g (1 tablespoon) sesame seeds
Method
- 1
Bring a large pot of water to a rolling boil over high heat, add the whole-wheat noodles and cook according to the package timing, usually 6–8 minutes, until tender with a slight chew. Reserve 120 mL (1/2 cup) noodle water, then drain the noodles in a colander; do not rinse.
- 2
While the water heats, place the tofu in a medium bowl and toss with the tamari until evenly damp, about 30 seconds. Add the smoked paprika and cornstarch and toss for 1 minute, until every cube has a thin rust-coloured coating with no dry pockets.
- 3
Heat a large nonstick skillet over medium-high heat for 2 minutes. Add 15 mL (1 tablespoon) neutral oil and the tofu in one layer; cook for 8–10 minutes, turning every 2–3 minutes, until several sides are crisp and deep golden. Transfer the tofu to a plate.
- 4
Return the same skillet to medium-high heat and add the remaining 15 mL (1 tablespoon) neutral oil and the broccoli. Cook for 3 minutes, stirring twice, until bright green with browned tips; add the frozen edamame and 30 mL (2 tablespoons) water, cover and cook for 3 minutes, until the broccoli is crisp-tender and the edamame is hot throughout.
- 5
Meanwhile, set a small saucepan over low heat and whisk together the peanut butter, lime juice, maple syrup, sesame oil, garlic and 60 mL (1/4 cup) warm water for 2 minutes, until smooth, fluid and lightly steaming. Remove from the heat before it bubbles.
- 6
Reduce the skillet to low heat, return the tofu and add the drained noodles and peanut sauce. Toss with tongs for 2–3 minutes, adding reserved noodle water 15 mL (1 tablespoon) at a time if needed, until the sauce turns glossy and coats every strand without pooling.
- 7
Remove the skillet from the heat and fold in the cucumber and half the scallions for 30 seconds, just until evenly distributed but still crisp. Divide among four bowls and finish with the remaining scallions and sesame seeds; serve while the tofu edges remain crisp.
Nutrition per serving
Calories
576 kcal
Protein
34 g
Carbs
70 g
Fat
23 g
Fibre
13 g
Sugar
10 g
Sodium
455 mg
Cooking tips
- — Press the tofu for 15 minutes if it holds visible surface moisture. A drier exterior allows the cornstarch coating to crisp rather than steam.
- — Prep the sauce and vegetables up to 2 days ahead and refrigerate them separately. Cook the noodles and tofu shortly before serving for the best texture.
- — For a peanut-free bowl, replace the peanut butter with the same quantity of smooth sunflower seed butter; the sauce will be slightly earthier but equally creamy.
- — Store leftovers in an airtight container for up to 3 days. Reheat gently in a covered skillet with 15–30 mL (1–2 tablespoons) water, then add fresh cucumber after warming.
- — The recipe-first structure was selected, with a high-protein summary followed by the recipe and practical substitution and storage notes.