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 tspground black pepper
1 Tbsp (15 mL)vegetable oil
1large head fresh bok choy
5 cups (500 g)green beans, ends trimmed, cut into thirds
2roasted red bell peppers, from a jar, thinly sliced
3 Tbsp (45 mL)black bean garlic sauce, divided
3 Tbsp (45 mL)rice wine vinegar
1 Tbsp (15 mL)
½ Tbsp (7 mL)sesame oil
red hot chili
sliced green onion
toasted sesame seeds
- 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; stir it only every couple of minutes.
- 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.
- Once the tofu is completely cooked, add 1 Tbsp (15 mL) 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 2 Tbsp (30 mL) 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 top with sesame seeds, fresh red chili slices and green onion.
- * 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.
- 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.
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.
• dry soba noodles
• frozen shelled edamame beans
• extra firm tofu
Fruits & Veggies 37%
• large head fresh bok choy
• green beans
• roasted red bell pepper
• extra firm tofu
• sesame oil
• vegetable oil
• sesame oil
Nutrition per serving
Calories 520 kCal
|Total fat||13 g|
|Saturated fat||2 g|
|Trans fat||0 g|
|Total carbs||79 g|
|Dietary fiber||10 g|
|Total sugars||12 g|
|Added sugars||0 g|
|Vitamin A||405 μg RAE|
|Vitamin B6||1 mg|
|Vitamin B12||0 μg|
|Vitamin C||106 mg|
|Vitamin D||0 μg|
|Vitamin E||3 mg|
|Vitamin K||302 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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