Close your eyes, take in a forkful of this Asian-inspired salad, and you’d be forgiven for thinking that you’re feasting at an Asian street market. Seared over an open flame, tofu turns meaty and, dare we say, crave-worthy, while the crispy edges of bok choy are a special treat.
For gluten-free noodles, look for soba made with 100 percent buckwheat, or use wide brown rice noodles.
Tofu Noodle Salad
Ingredients
- 8 oz (225 g) dry soba noodles
- 2 - 12 oz (350 g) blocks extra-firm tofu
- 3 tsp (15 mL) sesame oil, divided
- Salt and pepper, to taste (optional)
- 12 baby bok choy, halved lengthwise
- Juice of 1 lime
- 2 Tbsp (30 mL) low-sodium soy sauce or tamari
- 1 tsp (5 mL) fish sauce (optional)
- 2 tsp (10 mL) Sriracha chili sauce
- 2 tsp (10 mL) raw cane sugar
- 1 shallot, chopped
- 1 garlic clove, minced
- 2 medium carrots, diagonally cut
- 1/2 cup (125 mL) chopped cilantro
- 1/2 cup (125 mL) sliced mint
- 1/3 cup (80 mL) unsalted roasted peanuts
Nutrition
Per serving:
- calories611
- protein41g
- fat27g
- saturated fat4g
- trans fat0g
- carbohydrates55g
- sugars7g
- fibre6g
- sodium638mg
Directions
01
Cook soba noodles according to package directions; drain and rinse with cold water. Drain.
Build a medium-hot fire in charcoal grill, or heat gas grill to medium-high and grease grill grates.
Line cutting board with a couple of sheets of paper towel. Top with tofu and a couple more sheets of towel. Place another cutting board or other flat object on top and press gently to extract excess liquid from tofu. Turn tofu blocks on their sides and slice in half lengthwise. Lightly brush tofu with 1/2 tsp (2 mL) oil and season with salt and black pepper, if using.
Grill tofu squares until golden and grill marks appear, about 4 minutes per side. Remove from grill and, when cool enough to handle, slice tofu into 1 in (2.5 cm) cubes.
Lightly brush bok choy with 1/2 tsp (2 mL) oil. Place on grill grates and heat until stalks are tender and leaves begin to darken and turn crispy.
In small bowl, whisk together lime juice, soy sauce, remaining 2 tsp (10 mL) sesame oil, fish sauce (if using), Sriracha, sugar, shallot, and garlic.
Divide soba noodles among 4 serving plates and top with carrot, tofu, bok choy, cilantro, mint, and peanuts. Drizzle dressing overtop.
A pressing matterPressing out excess water from tofu allows it to get a better sear on the grill. And that means a whole lot more flavour.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Arugula Salad with Roasted Delicata Squash, Pomegranate Molasses, and Pine Nuts
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Cardamom and Ginger Scented Farro Breakfast Porridge
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Chocolate and Orange Chickpea Pudding
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Sorghum Tabbouleh with Kale and Navy Beans
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.