nutritional information

Per Serving:

  • Calories: 430
  • Protein: 31 g
  • Total Fat: 14 g
  • Saturated Fat: 1 g
  • Carbohydrates: 53 g
  • Cholesterol: 0 mg
  • Sodium: 926 mg
  • Fiber: 16 g
  • Sugar: 4 g

Stir-fried Tofu Bento Box with Sesame Soba Noodles and Ginger-Carrot Broccoli

Stir-fried Tofu Bento Box with Sesame Soba Noodles and Ginger-Carrot Broccoli

Serves 1

This recipe makes extra fried tofu that you can easily use to prepare the Spicy Banh Mi sandwich.
  • 1 oz. uncooked soba noodles
  • 3 tsp. low-sodium tamari, divided
  • 2 tsp. black or white sesame seeds
  • ½ tsp. toasted sesame oil
  • 2 Tbs. whole-wheat flour
  • 2 tsp. garlic powder
  • ½ block (6 oz.) extra-firm tofu, cut into ½-inch cubes
  • 2 Tbs. nutritional yeast
  • 1 cup frozen broccoli florets, thawed
  • 2 Tbs. grated carrots
  • 1 Tbs. finely minced fresh ginger
  • ¼ cup frozen shelled edamame, thawed

1. Cook noodles in boiling salted water 4 minutes. Drain, rinse with cold water, and drain again. Toss with 1 tsp. tamari, sesame seeds, and sesame oil; season with white pepper to taste.
2. Stir together flour and garlic powder in medium bowl; add tofu, and toss to coat. Season with black pepper to taste.
3. Spray skillet with olive oil cooking spray; heat over medium-high heat, add tofu, and sauté 5 minutes, or until golden brown. Transfer to plate; sprinkle with 1 tsp. tamari; toss with nutritional yeast.
4. Return skillet to heat. Add 2 Tbs. water and remaining 1 tsp. tamari, then broccoli, carrots, and ginger. Cover, and simmer 3 minutes, or until broccoli is warmed through.
5. To assemble: Pack soba noodles in 1 section of bento box or portable container. Pack 1/2 cup tofu and 1/2 cup broccoli mixture in other sections, reserving remaining tofu and broccoli for use in other lunch dishes. Fill in last section with edamame. Refrigerate, uncovered, until all ingredients are chilled thoroughly. Cover box, and refrigerate until ready to serve.

May/June 2010 p.63

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i made the tofu in the recipe [specifically to make the VT bahn mi recipe] and added a bit of korean chili powder and it was really simple and delicious. the tofu was really good on the sandwich and salads later in the week! =) will def use as a good go-to quick tofu recipe!

Erin Cavanaugh - 2013-03-19 14:38:41

This was so excellent! It was quick and easy to prepare, and tasted great! I ate it for dinner, with the tofu and broccoli/carrot mix still warm. Thanks VT!

Beth - 2012-05-14 23:59:17

It needed a sauce: suggested - sweet and sour.

The cul-ibrarian - 2010-06-28 14:35:58

I made this for dinner, and it was quite good. I especially liked the soba noodles. The tofu is very tasty but didn't really crisp up, so I think I'll skip the flour next time. The recipe is kind of fussy and time consuming for a make-ahead lunch recipe. I will just make it for dinner and double it for leftovers to take for lunch.

Beth - 2010-05-14 14:56:16

This was delicious. I had it for dinner and then had the leftovers cold for lunch the next day.

Dina - 2010-10-08 11:24:43