Main image of Black Bean Garlic Tofu Nourish Bowl

Black Bean Garlic Tofu Nourish Bowl

35 min

Meal

Hot or cold, this noodle bowl is delicious! The dressing is tangy and the black bean sauce is the perfect flavour combination for the veggies and crispy tofu.

Servings

Total

35 min

Prep

10 min

Cook

25 min

Contains

Soy symbol

soy

Sesame symbol

sesame

Swap out

Gluten symbol

gluten

Free from

Peanut symbol

peanut

Treenut symbol

tree nut

Ingredients

  • 9 oz (256 g)
    dry soba noodles
  • 1 tsp (5 mL)
    sesame oil
  • 1½ cups (225 g)
    frozen shelled edamame beans
  • 15.8 oz (450 g)
    extra firm tofu, pressed
  • 2 Tbsp (16 g)
    cornstarch
  • ½ tsp
    salt
  • ½ tsp
    ground black pepper
  • 1 Tbsp (15 mL)
    vegetable oil
  • 1
    large head fresh bok choy
  • 5 cups (500 g)
    green beans, ends trimmed, cut into thirds
  • 2
    roasted red bell peppers, from a jar, thinly sliced
  • 3 Tbsp (45 mL)
    black bean garlic sauce, divided

Sauce

Optional garnish

  • red hot chili
  • sliced green onion
  • toasted sesame seeds
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Directions

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  1. 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.
  2. Add the edamame beans to a bowl and cover them with boiling water. Let it sit while the other ingredients are being prepared.
  3. Cut the tofu into ½ inch (1 cm) cubes. Transfer to a bowl, and toss with the cornstarch, salt, and pepper.
  4. 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; stir it only every couple of minutes.
  5. Thinly slice the bok choy leaves and stems into bite-sized pieces. Keep the green leaves and white stems separated for now, and then prepare the green beans and red bell pepper.
  6. Once the tofu is completely cooked, add 1 Tbsp (15 mL) black bean garlic sauce and toss to coat. Transfer to a bowl.
  7. 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.
  8. Add the bok choy leaves and 2 Tbsp (30 mL) black bean sauce, and sauté until the bok choy leaves are wilted. Transfer to a bowl.
  9. Drain the edamame.
  10. In a jar, combine the rice vinegar, soy sauce, and sesame oil.
  11. 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 top with sesame seeds, fresh red chili slices and green onion.

Notes

  • * If you aren't a fan of cold soba noodles, simply reheat the noodles by pouring boiling water over them just before serving.
  • Variations: try with broccoli, fresh cucumber, or carrots.

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.

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 46%

dry soba noodles

Proteins 17%

frozen shelled edamame beans

extra firm tofu

Fruits & Veggies 37%

large head fresh bok choy

green beans

roasted red bell pepper

Calcium

extra 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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