This vegan buckwheat noodle and tofu stir-fry is spicy, satisfying, and ready in just 30 minutes. Made with extra firm tofu, buckwheat soba noodles, baby bok choy, and stir-fried vegetables, this meal is sure to replace your favorite take-out restaurant. Grab your chopsticks and get ready for a delicious, home cooked, Asian-influenced dinner.
Although my chopstick skills are poor, I still love a good Asian-inspired meal. This dish is one of my favorite go-to dinner options because it’s ready in just 30 minutes and is customizable so everyone in the family can enjoy it.
Spicy Tofu Sauce
Made with a range of flavors from garlic and ginger to peanut butter and maple syrup, this sauce is amazing. You can use it to marinade not only tofu but tempeh and beans as well. Use less oil and more peanut butter to thicken it up for a spread on sandwiches. Use it as a sauce on vegetables.
Aside from being versatile, another thing to note about this marinade is it’s spice level. When prepared according to the recipe, this sauce is fairly spicy. That being said, it’s very easy to alter the level of heat in this dish. Simply decrease or eliminate the use of garlic chili sauce. Another note: I wouldn’t recommend marinating the tofu in this sauce if you’re going to be giving some to little tofu-lovers. My kids are totally cool with eating pain baked tofu.
I love the vegetables in this dish! They’re sturdy and maintain a good amount of crunch even after being cooked (I’m not a fan of soggy vegetables). I would highly recommend using mung bean sprouts and shredded carrots as the base. After that you can use whatever you might have on hand: sugar snap peas (what is used here), bell peppers, mushrooms, water chestnuts…the possibilities are endless.
So how does this meal sound to you? Fantastic! Pretty straightforward right? Of course. Simple enough to throw together on a weeknight? Definitely. Perfect for meal prepping? Absolutely. What are you waiting for? Dust off those chopsticks and let’s make this spicy buckwheat noodle and tofu stir-fry. It’s a fantastic meal that you and the whole family will love.
Ingredient Health Benefits
Buckwheat-fiber, magnesium, B vitamins, manganese, rutin, ligans, vitamin E, selenium
Carrot-vitamin A; fiber; manganese; B vitamins; potassium; vitamin C
Peanuts-high in antioxidants (especially when roasted)
Sesame seeds-lignans, phytosterols
Tofu- calcium, copper, magnesium, B vitamins, isoflavones
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Buckwheat Noodle Stir Fry
Made with extra firm tofu, buckwheat soba noodles, baby bok choy, and stir-fried vegetables, this meal is sure to replace your favorite take-out restaurant. Grab your chopsticks, set your kitchen timer for 30 mintues and get ready for a delicious, home cooked, Asian-influenced dinner.
- 14 oz extra firm tofu, pressed & cut into cubes
- 3-4 large baby bok choy, quartered
- 10 oz sugar snap peas
- 10 oz shredded carrots (about 4 cups)
- 9 oz mung bean sprouts (about 2 cups)
- 16 oz vegan soba noodles
- sesame seeds and green onions for garnish
- 2 tbsp sesame oil
- 1 tbsp coconut aminos
- 1 tbsp garlic chili sauce (or to taste)
- 1 tbsp creamy peanut butter
- 1 lime, juiced
- 2 cloves garlic, grated
- 2 tsp ginger, grated
- 1 tsp maple syrup
Preheat oven to 400°F and line a baking sheet with parchment paper.
In a shallow dish, whisk together Tofu Marinade ingredients. Place pressed, cubed tofu into marinade and toss to coat. Let rest for 10 minutes. Bake tofu for 18 minutes then flip and bake for additonal 5 minutes. Reserve additonal marinade.
While tofu is baking, heat seseame oil in a large skillet over medium-high heat. Place baby bok choy cut side down and cook for 3-4 minutes. Turn and cook additional 3-4 minutes. Remove from heat.
Add another tsp of sesame oil and saute sugar snap peas, shredded carrots, and mung bean sprouts until tender and not overcooked, about 5 minutes.
Cook soba noodles according to package directions. Drain and toss with reserved tofu marinade.
Assemble bowls with noodles and top with sauteed vegetables and baked tofu. Garnish with green onions and sesame seeds.