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TOFU AND PEANUT NOODLE BOWL
16

TOFU AND PEANUT NOODLE BOWL

NUTRITION
HEALTHY RECIPES
Feb 04, 2025

TOFU AND PEANUT NOODLE BOWL

Tofu and Peanut Noodle Bowl is a flavourful, protein-packed dish that combines tender rice noodles, crispy tofu and a creamy peanut sauce. This dish is inspired by Asian cuisine, offering a balance of sweet, savoury and tangy flavours. The peanut butter-based sauce, combined with soy sauce, lime juice and garlic, coats the noodles and tofu beautifully, creating a satisfying and rich texture. Perfect for a quick lunch or dinner, this noodle bowl is both nourishing and easy to prepare. It’s high in plant-based protein from tofu, healthy fats from peanut butter and complex carbohydrates from rice noodles. With its bold flavours and simple ingredients, this dish is an excellent option for anyone looking for a filling, healthy and delicious meal. Enjoy it warm or cold for a refreshing twist.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Asian, Thai

PREPARATION/TECHNIQUES

Stir-Fry, Simmer, One-Pot Wonders

OCCASION/HOLIDAY

Weeknight Dinner, Meal Prep, Light Lunch, Family Gathering

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Protein, Vegan, Quick & Easy, Gluten-Free Option

DISH TYPE

Noodle Bowl, Stir-Fry

INGREDIENTS

The following are the ingredients we need to prepare this tofu and peanut noodle bowl.

  • 50g rice noodles, cooked
  • 100g firm tofu, cubed
  • ¼ bell pepper, sliced
  • 1 tbsp peanut butter
  • ½ tsp soy sauce (low sodium)
  • 1 tsp lime juice
  • 1 clove garlic, minced

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 320
  • Protein: 20g
  • Carbohydrates: 35g
  • Fibre: 4g
  • Fat: 12g
  • Saturated Fat: 2g
  • Sodium: 240mg
  • Sugar: 3g

PREPARATION

Here is a step-by-step guide to preparing this tofu and peanut noodle bowl.

  • Prepare The Tofu: Pat dry the tofu with a paper towel to remove excess moisture. Cut into small cubes.
  • Cook The Noodles: Boil the rice noodles according to package instructions. Drain and set aside.
  • Prepare The Peanut Sauce: In a small bowl, mix peanut butter, soy sauce, lime juice and minced garlic. Stir until smooth. Add a splash of warm water if the sauce is too thick.
  • Cook The Tofu: Heat a non-stick pan over medium heat. Add a small amount of oil (optional) and pan-fry the tofu for 3-4 minutes until golden brown on all sides. Remove from the pan and set aside.
  • Sauté The Vegetables: In the same pan, add the sliced bell peppers and stir-fry for 2 minutes until slightly softened.
  • Combine Everything: Add the cooked noodles, tofu and peanut sauce to the pan. Toss everything together until evenly coated.
  • Serve Warm: Garnish with fresh herbs, sesame seeds or crushed peanuts if desired.

PREP TIME

5 minutes

COOKING TIME

10 minutes

TIPS

Here are some helpful tips for you when making this tofu and peanut noodle bowl.

  • Press Tofu For A Firmer Texture: Removing excess water helps tofu crisp up better when cooking.
  • Adjust Sauce Consistency: If the sauce is too thick, add a little warm water until desired consistency is reached.
  • Use Fresh Lime Juice: It enhances the tangy flavour and balances the peanut butter.
  • For Extra Crispiness: Toss tofu in a light cornstarch coating before frying.
  • Chill For A Cold Noodle Bowl: Let the dish cool and enjoy it as a refreshing cold salad.

VARIATIONS

  • Spicy Peanut Noodles: Add a pinch of red pepper flakes or a drizzle of sriracha.
  • Extra Vegetables: Stir in shredded carrots, spinach or snow peas.
  • Nut-Free Alternative: Use tahini instead of peanut butter.
  • Protein Boost: Mix in chickpeas or edamame for extra protein.
  • Gluten-Free Option: Swap soy sauce for tamari or coconut aminos.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container for up to 3 days. Reheat gently or enjoy cold.
  • Freezing: Not recommended, as rice noodles and tofu may change texture.
  • Meal Prep Tip: Store sauce separately and mix before serving for the freshest flavour.

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