
Black Bean Garlic Tofu Nourish Bowl
35 min
Meal
Servings
Total
35 minPrep
10 minCook
25 minContains
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Ingredients
Nourish bowl base
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9 oz (256 g)dry soba noodles
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1 tsp (5 mL)sesame oil
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1½ cups (210 g)frozen shelled edamame
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16 oz (450 g)firm tofu, pressed
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2 Tbsp (16 g)cornstarch
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½ tspsalt
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½ tspground black pepper
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1 Tbsp (15 mL)vegetable oil
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1head of bok choy
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5 cups (500 g)green beans
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2roasted red bell peppers from a jar
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3 Tbsp (45 mL)black bean garlic sauce, divided
Sauce
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3 Tbsp (45 mL)rice vinegar
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½ Tbsp (7 mL)sesame oil
Optional garnish
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red hot chili pepper
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sliced green onion
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toasted sesame seeds
Directions
- Cook soba noodles according to package directions. Once cooked, drain and rinse under cold water to stop the cooking process. Toss with the sesame oil to prevent the noodles from sticking together. Set aside.
- Add the edamame beans to a bowl and cover them with boiling water. Let it sit while the other ingredients are being prepared.
- Cut the tofu into ½ inch (1 cm) cubes. Transfer to a bowl, and toss with the cornstarch, salt, and pepper.
- Preheat a large pan on high heat with the vegetable oil. When hot, place the tofu in a single layer on the heated pan and fry until all sides are golden, about 10 - 15 minutes. Try to not disturb the tofu too much as it cooks to prevent it from crumbling.
- Thinly slice the bok choy leaves and stems into bite-sized pieces. Keep the green leaves and white stems separated for now. Trim the green beans and cut into thirds. Thinly slice the bell pepper.
- Once the tofu is completely cooked, add about one third of the black bean garlic sauce and toss to coat. Transfer to a bowl.
- Return the pan to the high heat and add the white bok choy stems and green beans, along with a very small splash (5 - 10 mL) of water. Cook until softened, but still crunchy, about 3 minutes.
- Add the bok choy leaves and the remaining black bean sauce, and sauté until the bok choy leaves are wilted. Transfer to a bowl.
- Drain the edamame.
- In a jar, combine the rice vinegar, soy sauce, and sesame oil.
- To assemble, place some of the cooled* soba noodles in a bowl and top with the tofu, green bean and bok choy vegetables, some drained edamame, and some sliced roasted red pepper. Drizzle the sauce over the bowl and garnish if desired. Enjoy!
Notes
- * If you aren't a fan of cold soba noodles, simply reheat the noodles by pouring boiling water over them just before serving.
Storage
- Store in a airtight containers in the fridge for up to 3 days, storing the sauce separately from the remaining ingredients until ready to serve.
Let us know what you think
Plate method
The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.
Grains & Starches 46%
• dry soba noodles
Proteins 17%
• frozen shelled edamame
• firm tofu
Fruits & Veggies 37%
• head of bok choy
• green beans
• roasted red bell pepper from a jar
Calcium
• firm tofu
Fat
• sesame oil
• vegetable oil
• sesame oil
Nutrition info
We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.
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Discussion & Rating
Hi PUL team , i tried this recipe and it turned out great but i was thinking of may be marinating the tofu in black bean sauce for like a couple hours to get more depth of flavor next time i make this recipe. Any thoughts on this? I am relatively new in using tofu so I am not sure if its even a reasonable idea
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It was great. Whole family loved it.
Hi! any other veggies I could use instead of bok choy? As I am not a fan of it, Thanks!
A staple.
This was absolutely delicious and surprisingly easy to make! One bit of feedback, though: when you scale down the number of servings, the quantities in the ingredients list scale down correspondingly, but the quantities mentioned in the directions don't scale down (for example, the black bean garlic sauce in this recipe). I'm not sure if this is a problem across all recipes, or just this one, but I would assume it is not too difficult to fix!
Sadia, I love your recipes! I have tried plenty of them and this one is my absolute go to and favorite. Being vegetarian, sometimes I struggle finding variety in my protein sources and this one is really great way to boost the protein intake. :)
While we are on that topic, I had a nutrition related question which I wanted to ask - I have come across so many articles saying that frequent consumption of tofu may interfere with the hormones in women. Since you are a nutritionist yourself, I thought you will be the best resource to clear my doubt whether consuming tofu twice or thrice a week is bad or safe thing?
I really enjoyed this dish, but it wasn't my husband's fav (he's not a fan of the vinegar level I think). Any idea on how to make it a little less vinegary? Otherwise, I'll just keep making it for myself. ;)
I love this dish because the different components come together so well, but can also be swapped out with other veggies/sauces/plant proteins & still be delicious! If you don’t have black bean garlic sauce, I’ve made this with hoisin sauce or even soy sauce & garlic and it’s still AMAZING!
I’m going to try this recipe today. I only wonder whether the red bell peppers can be substituted as I am not a fan of them (although I’m willing to try the authentic recipe as it just looks delicious) I will definitely come back and say my opinion on the prepared meal but I’m sure it’ll be amazing
I like it! And I started using the black bean garlic sauce frequently for spontanous meals.
In the video you say rice vinegar, but on the ingredient list it says rice wine vinegar. Is there a difference and does it matter which one I use? Thank you so much
Another amazing nourish bowl! :D
I have been eyeing this recipe to make but can't get black bean garlic sauce in my grocery store. Can I substitute with anything or make this sauce at home from scratch?
Delicious recipe! Loved how there is a good amount of plant protein from the tofu and edamame. Didn't have green beans but it was still delicious without. We took red bell pepper and roasted it on the pan, since we don't have the jarred stuff. The flavour of the sauce is delicious! Would make again.