Noodles and Tofu Salad with Peanut Sauce

2 Reviews
100% would make this recipe again

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Marinade : 20 min Preparation : 20 min Cooking : 15 min
620 calories/serving
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Ingredients

400 g firm regular tofu 2 cups
2 1/2 tbsp soy sauce 38 mL
2 1/2 tbsp rice vinegar 38 mL
2 tsp sesame seed oil 10 mL
2 tbsp gingerroot, grated 26 g
2 cloves garlic, pressed
280 g soba noodles
2 tbsp canola oil 30 mL
1 carrots, grated 100 g
1 cup red cabbage 80 g
1 cup green cabbage 80 g
220 g edamame/soybeans, shelled 1 1/3 cup
1/2 cup Peanut Sauce 125 mL

Before you start

A mandolin will make slicing easier.

Method

  1. Wrap the tofu in a towel, place it on a chopping board, then put a heavy plate on top. Let stand 10 min to remove any excess water. Cut the tofu into 1 cm thick slices, then arrange the slices in a single layer in a large shallow dish or bowl.
  2. Combine half of the soy sauce, rice vinegar, and sesame oil in a small bowl. Grate the ginger, press the garlic, then add them to the bowl. Mix well, then pour the marinade over the tofu. Let stand at room temperature for about 20 min.
  3. Meanwhile, cook the noodles in a large pot of salted boiling water, about 4 min (follow the instructions on the box). Drain, rinse under cold water, then drain again.
  4. Transfer the noodles to a large bowl, add the remaining rice vinegar, soy sauce and sesame oil. Add canola oil, mix well and set aside.
  5. Prepare the vegetables: Grate the carrots, and thinly slice both cabbages using a mandolin. Set aside.
  6. In a pot of salted boiling water, cook the edamame 3-4 min, until just tender. Drain and set aside.
  7. Take the tofu slices out of the marinade, drain, then fry 3 min per side in a grooved heavy-bottom pan.
  8. Transfer the noodles to each individual bowl, add the vegetables, tofu and edamame. Serve with the peanut sauce on the side.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (490 g)

Amount

% Daily Value

Calories

620

Fat

24 g

37 %

Saturated 3 g
+ Trans 0.2 g

16 %

Cholesterol

0 mg

Sodium

630 mg

26 %

Carbohydrate

73 g

24 %

Fibre

5 g

19 %

Sugars

5 g

Net Carbs

68 g

Protein

38 g

Vitamin A

33 %

Vitamin C

52 %

Calcium

25 %

Iron

36 %
More info

Claims

This recipe is :
Excellent source of  :
Calcium, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin B1, Vitamin C, Vitamin K
Good source of  :
Copper, Fibre, Selenium, Vitamin B2, Vitamin B6, Vitamin E, Zinc
Source of  :
Omega-3, Omega-6, Pantothenic Acid
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Fruits 0
Vegetables 1 ½
Meat and Alternatives 2
Fats 4
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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