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Crispy Tofu with Soba Noodles Nourish Bowl
Soba noodles are everything and it’s no different when it’s combined with crispy tofu in this vegan nourish bowl. The tofu is marinated and baked to a crispy texture and all the veggies go amazing well with the soy sauce dressing that’s not just soy sauce!
This recipe is part of the high protein nourish bowls series.
At Embody Nourish, we believe in wholesome and balanced eating to nourish both the mind and body. We don’t count calories, macro- or micronutrients as part of our everyday plant-based eating. We prefer to eat a wide variety of plant-based foods to cover our nutritional needs. In terms of creating ‘high protein meals’ we carefully plan and select our ingredients that we know are protein-rich and from there, we create a meal that is healthy, nutritious and delicious. This is what we prefer to do and we don’t count the protein content or numbers. (However, please feel free to if this is your preference!)
In this tofu and soba noodles nourish bowl, we consider it high protein mainly due to the tofu, soba noodles, edamame beans and mung beans sprouts. The abundance of vegetables also help!
General
- Creates: 3-4 nourish bowls
- Dietary: V | VG | NF | can be made gluten-free
- Prep Time: 15 minutes + marinade time (overnight or for at least 30 minutes)
- Cook Time: 30 minutes
- Total Time: 45 minutes + marinade time
Ingredients
Crispy Baked Tofu
- 1 packet (300g) regular firm (or extra firm) tofu, cut into 3-4cm slices or cubes
- 1 cup soy sauce
- 1 tbsp rice wine vinegar
- 1 tbsp mirin
- 1-2 tsp sriracha, adjust to taste
- 1/2 tsp garlic powder
- 1 tsp arrowroot powder or cornstarch
- Olive oil
Soy Sauce Dressing
- 4 garlic cloves, minced
- 5 tbsp soy sauce
- Juice of half a lime
- 1 tsp sriracha
- 5 tbsp water
- Thin lime slices
Nourish Bowl
- 2 cups red radish, diced
- 3 cups edamame beans, thawed if frozen
- 2 cups mung bean sprouts
- Handful of Thai basil leaves
- Garnish with: sesame seeds, spring onion, lime wedge, coriander
Directions
Crispy Baked Tofu
Marinade the tofu beforehand (best if left overnight). I recommend baking the tofu 25-30 minutes just when you’re ready to serve as they will be their crispiest when fresh out of the oven. For re-heating, I recommend air-frying them to use the oils already present in the tofu.
- In a large mixing bowl, combine tofu, soy sauce, vinegar, mirin, sriracha and garlic powder. Marinate in the fridge overnight or for at least 30 minutes.
- When ready to bake, pre-heat the oven to 200°C and line a baking sheet with baking paper.
- Transfer the tofu to the baking sheet (don’t pour the remaining sauce over). Drizzle some olive oil over the tofu and add in the arrowroot. Toss until it coats the tofu and you might need to rub the starch onto the tofu until there is no more white powder.
- Assemble the tofu across the baking sheet with space between them. Bake for 25-30 minutes until golden and crispy.
Soy Sauce Dressing
- In a jar or bowl, combine all the dressing ingredients together and whisk. The thin lime slices should float at the top. Adjust to taste adding in more lime, sriracha or even add some sugar if you want to have it slightly sweeter.
Nourish Bowl
- Assemble the tofu, radish, edamame beans, mung bean sprouts and Thai basil leaves together in a bowl.
- Garnish with sesame seeds, spring onions, coriander and lime wedges.
- Pour over the soy sauce dressing and serve!
Happy eating! x
Notes
Additional notes:
- To make it gluten-free: use tamari instead of soy sauce, ensure mirin is GF
How to Make it Whole Foods
At Embody Nourish, we promote a plant-based diet that comprise mainly of whole foods. This means no oil (even ‘healthy’ oils such as coconut or olive oil), refined or processed foods. However we understand that this ideal is not yet mainstream so we strive to accomodate everyone while encouraging small changes.
You can make this tofu and soba noodles nourish bowl, more whole foods by:
- Using arrowroot over cornstarch as it’s less processed. Personally, we don’t mind using cornstarch and this difference negligible. Also keep in mind that cornstarch will provide crispier results.
- Using coconut aminos instead of soy sauce.
- Omitting mirin and using date or yacon syrup.
- Instead of maple syrup, we recommend using date syrup or yacon syrup (according to our research, both are healthier especially the yacon syrup). Although this is the case, we don’t use yacon syrup regularly in our recipes because it’s hard to source.
