Crispy Tofu, Broccoli & Sesame Noodle Bowls
Golden tofu, crisp-tender broccoli and whole-wheat noodles tossed in a bright sesame-lime sauce.
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Why this supports your day
Tofu provides a plant-based protein option, while broccoli and whole-grain noodles add texture and variety. Use this dish as part of a flexible, varied diet.
Ingredients
- 250 g whole-wheat noodles or soba noodles
- 400 g extra-firm tofu, pressed and cubed
- 1 tbsp cornstarch
- 1 tbsp avocado oil or olive oil
- 3 cups broccoli florets
- 1 red bell pepper, thinly sliced
- 3 tbsp reduced-sodium tamari or soy sauce
- 2 tbsp lime juice
- 1 tbsp tahini
- 1 tsp maple syrup
- 1 tsp toasted sesame oil
- 1 garlic clove, finely grated
- 2 spring onions, thinly sliced
- 1 tbsp sesame seeds
Method
- 1Cook the noodles according to the package instructions. Reserve ¼ cup of cooking water, then drain.
- 2Toss the tofu with cornstarch. Warm the oil in a large skillet over medium-high heat and cook the tofu for 8–10 minutes, turning occasionally, until golden on most sides.
- 3Add the broccoli and bell pepper with 2 tbsp water. Cover for 3 minutes, then uncover and cook for 2 more minutes.
- 4Whisk the tamari, lime juice, tahini, maple syrup, sesame oil, garlic and reserved noodle water until smooth.
- 5Add the noodles and sauce to the skillet. Toss until coated, then finish with spring onions and sesame seeds.
Educational Content Only
This recipe is shared for educational and lifestyle purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any condition. Always consult a qualified healthcare professional before making significant dietary changes, particularly if you have a medical condition, are pregnant, or take medication.
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