Tofu, Mushroom & Bok Choy Soba Noodle Bowls

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By inga anderson

Tofu, Mushroom & Bok Choy Soba Noodle Bowls

Name: Tofu, Mushroom & Bok Choy Soba Noodle Bowls
Cuisine: Asian, Japanese
Ingredients: 3 tablespoons canola oil, divided; 2 teaspoons toasted sesame oil; 1 teaspoon grated fresh ginger; 2 cloves garlic, grated; 4 scallions, sliced, greens and whites separated, divided; 1 serrano pepper, thinly sliced; 4 cups low-sodium no-chicken broth (see Tip); 2 tablespoons reduced-sodium tamari or soy sauce (see Tip); 2 heads baby bok choy, thinly sliced; 5 ounces sliced shiitake mushroom caps; ¼ teaspoon salt; 8 ounces buckwheat soba or udon noodles; 1 (14 ounce) package extra-firm tofu, drained and cut into bite-size cubes; Fresh cilantro for garnish

4 steps

Soba noodles are made with whole-grain buckwheat, upping the fiber count in these brothy bowls and adding nutty flavor. Thick and chewy udon noodles make a good alternative.

Updated at: Thu, 17 Aug 2023 08:45:46 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories433.9 kcal (22%)

Total Fat18.3 g (26%)

Carbs50 g (19%)

Sugars1.9 g (2%)

Protein21.8 g (44%)

Sodium1114.3 mg (56%)

Fiber2.9 g (10%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

3 tablespoonscanola oil

divided

2 teaspoonstoasted sesame oil

1 teaspoonfresh ginger

grated

2 clovesgarlic

grated

4scallions

sliced, greens and whites separated, divided

1serrano pepper

thinly sliced

4 cupslow-sodium no-chicken broth

2 tablespoonsreduced-sodium tamari sauce

or soy

2 headsbaby bok choy

thinly sliced

5 ouncesshiitake mushroom caps

sliced

¼ teaspoonsalt

8 ouncessoba

buckwheat, or udon noodles

1 x 14 ounceextra-firm tofu

package, drained and cut into bite-size cubes

fresh cilantro

for garnish

Instructions

Step 1

Bring a medium saucepan of water to a boil.

Step 2

Heat 1 tablespoon canola oil in a large saucepan over medium heat. Add sesame oil, ginger, garlic, scallion whites and serrano and cook until fragrant, about 1 minute. Add broth and tamari (or soy sauce) and bring to a boil. Cover and simmer while you prepare vegetables and noodles.

Step 3

Heat the remaining 2 tablespoons canola oil in a large skillet or flat-bottom wok over high heat. Add bok choy and shiitakes and cook, stirring occasionally, until well browned, about 8 minutes. Sprinkle with salt. Remove from heat.

Step 4

Cook noodles in the boiling water according to package directions. Drain and divide among 4 serving bowls. Top with the vegetables and tofu and ladle on the hot broth. Top with scallion greens and garnish with cilantro, if desired.

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