Zen Garden Tofu and Noodle Bowl
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Zen Garden Tofu and Noodle Bowl
April 11, 2024 | Delicious Dinners, Healthy Recipes, High Protein, Power BowlsElevate Your Evening with this Delightful Plant-Based Buddha Bowl
Hello Stability Nutrition Friends,
Happy Thursday!
Today, I'm thrilled to share a special recipe with you that perfectly embodies the balance of hearty and healthy in a single dish: the Zen Garden Tofu and Noodle Bowl. Inspired by the serene beauty of Zen gardens and the rich flavors of Korean cuisine, this dish is a delightful blend of textures and flavors that promise to bring satisfaction and nourishment to your table.
A "Buddha Bowl" is a vibrant, all-in-one meal that combines a variety of colorful, nutritious ingredients in a single bowl, focusing on balance, health, and flavor. Our Zen Garden Bowl is a take on this with a delicious blend of crisp, nutrient-rich vegetables, protein-packed tofu, silky gluten-free noodles, and a savory sauce, pleasing to both the eye and waistline.
Whether you're looking to share a meal with loved ones, or add a beautiful, healthy dish to your meal prep lineup for the workweek, this bowl is sure to satisfy.
Why you'll love it
Nutrient Dense:
Every ingredient in this bowl has been carefully chosen for its nutritional powerhouse properties. From the fiber-rich vegetables to the protein-packed tofu, this meal is designed to fuel your body with everything it needs to thrive.
High in Protein:
With tofu as a main component, this dish is an excellent source of plant-based protein, making it perfect for muscle repair, maintenance, and overall satiety, keeping you full and energized for hours.
Light and Refreshing:
This bowl's array of crunchy vegetables and light, gluten-free noodles offers a refreshing and easily digestible meal that's perfect for warm spring dining.
Allergy-Friendly and Customizable:
Designed to accommodate a variety of dietary needs, this bowl is both gluten-free and dairy-free, making it an inclusive option for anyone looking to enjoy a flavorful, worry-free meal. Its versatility makes it a fantastic choice for meal prep, and it can be easily customized to suit what you have on hand. Swap out the tofu for shrimp or chicken, use zucchini instead of bell pepper, use cabbage instead of carrots- the possibilities are endless!
Storage:
This dish keeps well in the refrigerator for up to 4 days.
Notes:
*If you can't find glass noodles, or Japache, feel free to sub in any rice noodles you like, and cook per the package instructions.
*Gochujang is a delicious spicy Korean fermented paste that provides the sweet/spicy element to this recipe. Find it in the International aisle of your grocery store, or on Amazon. My favorite brand is O'Food. It's gluten-free, contains no corn syrup, and it's vegan!
Zen Garden Tofu and Noodle Bowl
Elevate Your Evening with this Delightful Plant-Based Buddha Bowl. Packed with veggies, tofu and delicious noodles, this dish is sure to satisfy.
Author: Elisa | Stability Nutrition
Yield: 2 large dinner portions, or 4 small lighter meals
Ingredients:
Sauce:
3 tbsp coconut aminos, or gluten-free low sodium tamari
1 tbsp sesame oil
1 tbsp maple syrup (only if using tamari)
1 tbsp water
2 tsp rice vinegar
2 cloves garlic, minced
1 tbsp grated ginger
1/2 -1 tsp gochujang paste (adjust to taste for heat)
Noodles:
8.8 oz (250 g) sweet potato noodles (glass noodles or Japchae noodles), or rice noodles of choice.
Tofu:
1 Tbsp olive oil
1 block extra firm tofu, drained and pressed, then diced
Veggies:
1 tbsp sesame oil
2 cups broccoli florets, chopped into small pieces
2 medium carrots, peeled sliced in thin 1/2 moons (about 1 cup)
1 small red bell pepper, sliced thin (about 1 cup sliced)
2 large celery stalks, sliced thin (about 1 cup)
2 large green onions, sliced (both white and green parts)
Optional Garnishes:
Sliced green onion
Toasted sesame seeds
Red pepper flakes (optional for extra heat)
Instructions:
Press the tofu by wrapping in a clean dish towel and placing something heavy on top (like a cast iron pan), or using a tofu press. Leave to drain for about 20 minutes. Remove from the dish towel, pat dry, then cut into 1/2 inch cubes. Set aside.
In a small bowl, whisk together the coconut aminos, (or tamari), sesame oil, optional maple syrup (if using tamari), water, rice vinegar, minced garlic, grated ginger, and Gochujang paste until well combined. Set aside.
Cook the sweet potato noodles according to package instructions, usually in boiling water for around 6 minutes, or until tender. Drain and rinse under cold water to stop the cooking. Set aside.
In a very large skillet (non-stick works best), heat the olive oil over medium heat. Add the tofu cubes and cook, browning until golden on all sides, about 8-10 minutes. During the last 2 minutes of cooking, pour 2 tbsp of the sauce over the tofu to caramelize slightly, stirring often. Pull off the heat and spoon into another bowl. Carefully wipe out the pan with a damp paper towel.
In the same pan, warm 1 tbsp of sesame oil over medium heat. Add the broccoli, carrots, bell pepper, celery and green onion. Cook for about 10 minutes, or until the vegetables are tender but still crisp. (Cover with a lid for a couple minutes to steam the veggies if you like them more cooked). During the last 2 minutes of cooking, add the last of the sauce to the veggies. Stir in until well combined. Remove from heat.
Assemble into two large, or four small bowls. Divide the noodles, veggies and tofu evenly. Garnish with sliced green onions, toasted sesame seeds and red pepper flakes, if desired.
As we continue to embrace the beauty and renewal that spring brings, let's also renew our commitment to nourishing ourselves with mindful, healthy choices. Here's to a season of vibrant health and delicious, thoughtful eating!
Enjoy this recipe and share the love!
I'm excited to see what you create! Follow @stabilitynutrition on Instagram, and share your recipe photos using the hashtag #stabilitynutrition.
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In good health and happiness,
Elisa