Sesame Noodle Salad with Tofu

Vegetarian
Vegan
Dairy Free
Health score
3%
Sesame Noodle Salad with Tofu
60 min.
4
380kcal

Suggestions


Welcome to a delightful culinary adventure with our Sesame Noodle Salad with Tofu! This vibrant dish is not only a feast for the eyes but also a celebration of flavors and textures that will tantalize your taste buds. Perfectly suited for vegetarians and vegans alike, this salad is a wholesome option that is both dairy-free and packed with nutrients.

Imagine the satisfying chew of soba or udon noodles, perfectly complemented by the crispy, golden-brown tofu that adds a delightful protein punch. The fresh crunch of English cucumber and the sweet, crisp red bell pepper provide a refreshing contrast, while the aromatic ginger and garlic infuse the dish with warmth and depth. A drizzle of toasted sesame oil ties everything together, creating a harmonious blend of savory and slightly sweet notes.

Whether you're looking for a light lunch, a side dish to accompany your dinner, or a main course that will impress your guests, this Sesame Noodle Salad is versatile enough to fit any occasion. With a preparation time of just 60 minutes, you can whip up this delicious meal in no time. Plus, at only 380 calories per serving, you can indulge without the guilt!

Pair it with a glass of Clean Slate Riesling for a refreshing complement that enhances the dish's flavors. Get ready to enjoy a bowl of goodness that is as nutritious as it is delicious!

Ingredients

  • servings pepper black freshly ground
  • 0.5 medium cucumber english halved lengthwise
  • ounces tofu cut into 1/2-inch cubes
  • tablespoons ginger fresh peeled finely chopped
  • medium garlic clove finely chopped
  • tablespoons granulated sugar 
  • servings kosher salt 
  • tablespoons juice of lemon freshly squeezed (from 1 medium lemon)
  • medium bell pepper red cored seeded cut into thin strips
  • 0.3 teaspoon pepper red
  • medium spring onion light white green thinly sliced ( and parts only)
  • 2.5 teaspoons sesame oil as needed plus more toasted
  • 0.3 cup soya sauce 
  • ounces udon noodles dried
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • pot
  • spatula
  • slotted spoon

Directions

  1. Bring a large pot of heavily salted water to a boil over high heat.
  2. Add the noodles, stir to combine, and cook according to the package directions.
  3. Drain, rinse under cold water until the noodles are cool, and drain again; set aside.
  4. Heat the oil in a medium frying pan over medium-high heat until shimmering.
  5. Add the tofu and sear without moving until golden brown, about 4 minutes. Flip the tofu cubes and sear until the other side is golden brown, about 3 to 4 minutes. Using a slotted spoon, remove the tofu to a large paper-towel-lined plate and season with salt and pepper.Reduce the heat to low and add the ginger, measured sesame oil, garlic, and red pepper flakes to the pan. Cook, stirring occasionally, until fragrant but not browned, about 30 seconds.
  6. Remove the pan from the heat, add the soy sauce and sugar, and stir until the sugar has dissolved.Scrape the ginger mixture into a large heatproof bowl with a rubber spatula.
  7. Add the scallions and lemon juice and stir to combine.
  8. Add the reserved noodles, reserved tofu, bell pepper, and cucumber and toss to combine. Taste and season with more sesame oil as needed.Beverage pairing: Clean Slate Riesling, Germany. This wine results from a partnership between German and American interests, hence the comprehensible, non-Teutonic name. But it’s simple: Pure citrus, ginger, and mineral notes make it a perfect match for the noodle salad, and its hint of sweetness means that you can ramp up the chile as much as you want.

Nutrition Facts

Calories380kcal
Protein16.25%
Fat31.1%
Carbs52.65%

Properties

Glycemic Index
74.61
Glycemic Load
25.23
Inflammation Score
-7
Nutrition Score
9.3317390317502%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Luteolin
0.18mg
Kaempferol
0.16mg
Myricetin
0.03mg
Quercetin
0.94mg

Nutrients percent of daily need

Calories:380.3kcal
19.01%
Fat:13.58g
20.89%
Saturated Fat:1.73g
10.79%
Carbohydrates:51.71g
17.24%
Net Carbohydrates:46.83g
17.03%
Sugar:13.89g
15.43%
Cholesterol:0mg
0%
Sodium:1692.47mg
73.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.96g
31.93%
Vitamin C:44.09mg
53.44%
Vitamin K:36.3µg
34.57%
Vitamin A:1083.82IU
21.68%
Fiber:4.89g
19.55%
Manganese:0.2mg
9.85%
Calcium:92.02mg
9.2%
Vitamin B6:0.17mg
8.29%
Iron:1.46mg
8.11%
Vitamin E:1.18mg
7.89%
Folate:25.7µg
6.43%
Potassium:201.53mg
5.76%
Vitamin B3:1mg
5%
Magnesium:18.44mg
4.61%
Phosphorus:42.98mg
4.3%
Vitamin B2:0.07mg
4.24%
Copper:0.06mg
3.15%
Vitamin B1:0.05mg
3%
Vitamin B5:0.28mg
2.8%
Zinc:0.28mg
1.88%
Source:Chow