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Nourish bowl base
9 oz (256 g)dry soba noodles
1 tsp (5 mL)toasted sesame oil
1½ cups (210 g)frozen shelled edamame
Black bean garlic tofu
16 oz (450 g)firm tofu, pressed, cut into 1cm cubes
2 Tbsp (16 g)cornstarch
¼ tspground black pepper
1 Tbsp (15 mL)vegetable oil
1 Tbsp (15 mL)black bean garlic sauce
1head of bok choy
5 cups (500 g)green beans, ends trimmed, chopped
2roasted red bell peppers from a jar, chopped
2 Tbsp (30 mL)black bean garlic sauce
3 Tbsp (45 mL)rice vinegar
1 Tbsp (15 mL)
½ Tbsp (7 mL)toasted sesame oil
toasted sesame seeds
sliced green onion
- Cook the noodles according to the 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 plenty of boiling water. Let it sit while the other ingredients are being prepared.
- Add the tofu to a bowl, and toss with the cornstarch, salt, and pepper.
- Add the oil to a large pan on high heat. When hot, cook the tofu in a single layer until golden on all sides, about 10 minutes.
- Meanwhile, slice the bok choy leaves and stems into bite-sized pieces. Keep the green leaves and white stems separated. Prep the green beans and bell pepper.
- Once the tofu is completely cooked, add the black bean garlic sauce and toss to coat. Transfer to a bowl.
- Return the pan to high heat and add the white bok choy stems and green beans, along with a very small splash (about 10 mL) of water. Cover and cook until softened, but still crunchy, about 3 minutes.
- Then add the bok choy leaves and the remaining black bean sauce. Cook until the leaves are wilted. Transfer to a bowl.
- Combine the sauce ingredients in a bowl.
- To assemble, place some of the cooled* noodles in a bowl. Top with the bell pepper, drained edamame, stir-fry mix, and tofu. Pour some sauce overtop, garnish, and enjoy!
- * If you aren't a fan of cold noodles, simply reheat the noodles by soaking in boiling water just before serving.
- Store in airtight containers in the fridge for up to 3 days.
- Store the sauce separately from the other ingredients until ready to serve.
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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
• frozen shelled edamame
• firm tofu
Fruits & Veggies 37%
• head of bok choy
• green beans
• roasted red bell pepper from a jar
• firm tofu
• toasted sesame oil
• vegetable oil
• toasted sesame oil
Nutrition per serving
Calories 525 kcal
|Total fat||15.4 g|
|Saturated fat||2.4 g|
|Trans fat||0.0 g|
|Total carbs||76.7 g|
|Dietary fiber||8.8 g|
|Total sugars||12.4 g|
|Added sugars||0.0 g|
|Vitamin A||249 μg RAE|
|Vitamin B6||0.8 mg|
|Vitamin B12||0 μg|
|Vitamin C||119.7 mg|
|Vitamin D||0 μg|
|Vitamin E||2.3 mg|
|Vitamin K||103 μg|
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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