SESAME TOFU TERIYAKI ON SOBA

dsc_0079

A cooking class with The Chef and the Dish helped me master the art of all-things teriyaki! This tofu version is simple, healthy and delicious. I make 4 servings at a time and either share nicely with others, or pack three servings away for lunches during the week. I find soba noodles really keep well in the fridge and don’t really need to be re-heated (i.e. if you are avoiding the science experiment microwave at your workplace, just enjoy the noodles cold). Pure buckwheat is gluten-free, but some versions of soba noodles do contain gluten. Be sure to read the labels.

Ingredients (serves 4)

1 block firm tofu
1/2 cup all purpose flour (or gluten-free flour if preferred)
1 pkg soba noodles (about 8 or 9oz, or 250-300gms)
1 small red pepper
1 green onion (for garnish)
1 tbsp sesame seeds (for garnish)
1/2 cup fresh green peas, ends trimmed
1/2 cup button mushrooms, trimmed and quartered
1 avocado sliced thinly
3 tbsp coconut oil, divided

For the teriyaki sauce: 
2tbsp sugar
2tbsp sake
2tbsp soy sauce
2 tbsp mirin

Directions: Prepare the tofu by slicing in 3 equal parts width-wise. Wrap in a clean dish towel and place a heavy object on top for 10-15 minutes. Meanwhile, cook soba according to package instructions. Drain and set aside in colander.

Cut tofu into small cubes and place in bowl with flour and coat tofu cubes well. On medium heat, melt 2 tbsp coconut oil in a pan and add tofu, browning on all sides (about 5-7 minutes). Remove and place cubes on a paper-towel lined plate.

Whisk sugar, sake, soy sauce and mirin together in a small bowl.

Heat remaining 1 tbsp of coconut oil and add red peppers, peas and mushrooms. Cook for 2-3 minutes. Add teriyaki sauce and saute on high heat for 2-3 minutes, until the sauce is reduced by approximately half. Remove from heat.

Re-hydrate soba noodles by running warm water through colander and separating with your fingers. Shake excess water out, and divide evenly amongst bowls. Top with vegetable mixture and then tofu. Garnish with sesame seeds, green onion, and avocado. ENJOY!

Feeling lawless? Swap the veggies up for whatever suits your fancy. And if soba isn’t your thing, this dish would work really well on short-grain white rice.

 

 

 

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s