Keywords: cardiovascular disease, diabetes, anti-inflammatory, healthy, dairy-free, high fiber, vegan, vegetarian
Serves: 4
Prep Time: 20 minutes
Total Time: 30 minutes
Equipment: large pot, cutting board, large bowl
Ingredients:
- 1 package (8-10 ounces) buckwheat soba noodles or brown rice noodles
- 1 lb broccoli florets
- 1 block (14-16 ounces) extra firm tofu, drained
- 2 tablespoons fresh ginger, diced
- 6 garlic cloves, minced
- 6 tablespoons reduced sodium soy sauce
- 1 tablespoon toasted sesame oil
- 4 tablespoons rice vinegar
- 1 tablespoon sesame seeds
- 1 bunch green onions, chopped
Directions:
- Bring a large pot of water to a boil.
- Add the noodles to the boiling water to cook according to package directions.
- When there are 5 minutes left of cook time, add the broccoli to the same pot and cook together with the noodles.
- Drain the broccoli and noodles and rinse briefly with cold water.
- Meanwhile, mince the ginger and garlic.
- In a large bowl, mix the ginger, garlic, soy sauce, sesame oil, and rice vinegar.
- Cut the tofu into 1-inch cubes.
- Add the tofu to the bowl and mix to marinate.
- Add the noodles and broccoli to the bowl with tofu and sauce. Mix well.
- Top with the sesame seeds and green onions and serve.
Variations:
- Use white vinegar or apple cider vinegar in place of rice vinegar.
- Use a different vegetable in place of broccoli: cauliflower, bok choy, carrots, or a mix.
Notes:
- Keeps for 5 days refrigerated.
- Can be served hot or cold.
Nutrition Notes:
- Tofu is high in fiber, calcium, and protein, and is an inexpensive protein source to keep in your refrigerator that lasts for a few months. Broccoli is a low calorie, high fiber, nutrient dense vegetable high in many vitamins, minerals, and antioxidants, including Vitamin C and Vitamin K.
Savings Tip:
- Frozen broccoli is just as nutritious as fresh broccoli since it is frozen just after harvest, which preserves the nutrients. Frozen vegetables can be cheaper than fresh vegetables and reduce food waste since you can keep them in your freezer for months. Try to buy frozen vegetables with no added salt, sugar, oils, or sauces. You can also use regular spaghetti noodles in this dish to save on costs.
Nutrition Facts:
| Serving Size | 1 |
| Energy (kcal) | 429 |
| Fat (g) | 12 |
| Saturated (g) | 2 |
| Cholesterol (mg) | 0 |
| Sodium (mg) | 1432 |
| Carbs (g) | 57 |
| Sugars (g) | 6 |
| Added Sugars (g) | 0 |
| Fiber (g) | 8 |
| Protein (g) | 28 |
| Vitamin D (IU) | 0 |
| Calcium (mg) | 416 |
| Iron (mg) | 6 |
| Potassium (mg) | 923 |