This protein-rich vegetarian recipe highlights tofu in two textures: a creamy sauce and flavorful grated tofu. Quick and easy to prepare, our dietitians like to recommend it as an option to increase plant-based protein intake. Perfect for a weeknight meal, it is both nourishing and comforting.
Preparation
15
min
Cooking
35
min
Servings
4
Nutrition Facts (per serving)
Calories
425
Fat
12
Carbohydrates
46
Fibre
6
Protein
33
Sodium
840
Ingredients
- 150 g (5 oz) millet and brown rice ramen noodles (or udon or buckwheat noodles)
Sauce:
- 1 block (300 g) soft silken tofu
- 30 ml (2 tbsp) nutritional yeast
- 2.5 ml (½ tsp) onion powder
- 1 ml (¼ tsp) garlic powder
- Pepper and salt, to taste
Tofu and vegetables:
- 454 g (1 lb) extra-firm tofu, grated
- 30 ml (2 tbsp) reduced-sodium soy sauce (or tamari)
- 15 ml (1 tbsp) chili sauce (or sambal oelek)
- 15 ml (1 tbsp) fresh ginger, chopped
- 10 ml (2 tsp) smoked paprika
- 750 ml (3 cups) broccoli florets*
- 500 ml (2 cups) green beans, cut in half*
Optional garnish:
- Sliced green onions
- Sesame seeds
Preparation
- Preheat the oven to 350 °F (180 °C).
- In a large pot of boiling water, cook the noodles according to package instructions. Drain and set aside.
- Meanwhile, in a blender, add the silken tofu, nutritional yeast, garlic powder, and onion powder. Blend until smooth. Season to taste. Set aside.
- On a baking sheet lined with parchment paper, place the grated tofu, soy sauce, chili sauce, ginger, and smoked paprika. Mix well.
- Bake for 30 to 35 minutes, stirring once or twice, until the tofu is lightly browned.
- In a microwave-safe bowl, place the vegetables with a small amount of water. Cook until tender. Season to taste.
- Divide the noodles among bowls. Top with the grated tofu and vegetables.
- Pour the creamy tofu sauce over the noodles and garnish with green onions and sesame seeds, if desired.
Notes
Keeps for 4 days in the refrigerator in an airtight container. Freezes for 3 months, without the tofu sauce.
*You can also use the noodle cooking water to steam your vegetables. Use frozen vegetables if needed and vary the vegetables based on what is available.
