Black Bean Garlic Tofu Nourish Bowl
Nourish bowl base
9 oz (256 g)dry soba noodles
1 tsp (5 mL)sesame oil
1½ cups (210 g)frozen shelled edamame
16 oz (450 g)firm tofu, pressed, cut into 1cm cubes
2 Tbsp (16 g)cornstarch
½ tspground black pepper
1 Tbsp (15 mL)vegetable oil
1head of bok choy
5 cups (500 g)green beans, ends removed, chopped
2roasted red bell peppers from a jar, chopped
3 Tbsp (45 mL)black bean garlic sauce, divided
3 Tbsp (45 mL)rice vinegar
1 Tbsp (15 mL)
½ Tbsp (7 mL)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. 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 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.
- Add the bok choy leaves and the remaining black bean sauce, and sauté until the bok choy 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.
Let us know what you think
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
• sesame oil
• vegetable oil
• 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||76.8 g|
|Dietary fiber||8.8 g|
|Total sugars||12.4 g|
|Added sugars||0.0 g|
|Vitamin A||250 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||104 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.
Watch it step-by-step!
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Discussion & Rating
I made this meal for the entire week, tripled the recipe, and it’s been perfect!! Love the vinegar dressing. I’m trying to incorporate more vegan dishes and this recipe will definitely be on repeat.
This is the second time I'm making this. My husband has always been a fan of black bean garlic sauce and this recipe is perfect. Lots of flavour and easy to follow. Thank you for sharing such flavourful recipes. (Vegan on Vancouver Island)
OMG this is sooooo good!! Went to the toko last week to buy al the ingredients. i made it with rice instead of noodles. Also a good combination.
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
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!
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.