This vegan bowl consists of delicious nutty flavoured soba noodles, crunchy saucy teriyaki tofu, and fresh colourful veggies. Not only is this bowl easy to make, but it is so versatile and can help get rid of some leftover veggies sitting in the back of your fridge!
What are soba noodles?
Soba noodles are considered to be a healthy food due to their high nutritional value and potential health benefits. Soba noodles are made from a combination of buckwheat flour and wheat flour, and are a popular dish in Japan and around the world.
One of the primary benefits of soba noodles is that they are a good source of plant-based protein and fiber. Protein is essential for building and repairing tissues in the body, while fiber is necessary for maintaining healthy digestion and regulating blood sugar levels.
In addition to being low in fat and calories, soba noodles are also rich in several essential vitamins and minerals. Buckwheat, the primary ingredient in soba noodles, is a good source of thiamin, niacin, manganese, and magnesium.
Another benefit of soba noodles is their potential to help lower cholesterol levels. Buckwheat contains compounds called flavonoids, which may help reduce cholesterol levels and lower the risk of heart disease.
Finally, soba noodles are versatile, delicious, and they have a nutty flavor and makes this dish just so much better!
Benefits of roasted sesame seeds
Roasted sesame seeds are considered a healthy food due to their high nutrient content and potential health benefits. They are a good source of protein, fiber, healthy fats, and essential vitamins and minerals like calcium, magnesium, phosphorus, and zinc.
These nutrients play a vital role in maintaining the overall health of our body. Calcium, for example, is essential for building and maintaining strong bones, while magnesium and phosphorus play an important role in energy production and muscle function. Zinc is necessary for the immune system’s proper functioning and wound healing.
In addition to their nutrient content, roasted sesame seeds are also rich in antioxidants and anti-inflammatory compounds, which may help protect against heart disease and reduce inflammation. The fiber in sesame seeds can promote healthy digestion and prevent constipation. Additionally, sesame seeds are rich in vitamin E, which is an antioxidant that can help protect against damage from free radicals and promote healthy skin.
Vegan Teriyaki Tofu Bowl
Ingredients
Noodles
- 200 g soba noodles
- 1 tbsp soy sauce
- 1/2 tbsp sesame oil
Tofu
- 1 block firm tofu ~350g
- 2 tbsp cornstarch
- 2 tsp garlic powder
Sauce
- ¼ cup soy sauce
- ⅓ cup orange juice
- ⅓ low sodium chicken stock
- 2 tbsp maple syrup
- 1 tbsp mirin
- ½ tbsp cooking wine
- ½ tsp ground ginger
- 1 tsp garlic powder
- 1 ½ tbsp cornstarch + 1 tbsp water mixed
Assembly
- Roasted sesame seeds
- Cucumbers
- Carrots
- Other veggies left in your fridge!
Instructions
For the noodles
- Cook according to the box’s instructions and then allow to cool for a few minutes before tossing it with soy sauce and sesame oil.
For the tofu
- Chop the tofu up into bite sized cubes and pat down with paper towel to remove excess water. Sprinkle with cornstarch and garlic powder, spray with oil, then airfry @385F for approximately 15 minutes (flipping tofu in between) or until golden brown.
For the sauce
- Mix all the ingredients together except the cornstarch and water.
- Cook the sauce in a saucepan or nonstick pan on medium heat and slowly add the cornstarch water mix — stir the sauce while you do this to prevent sticking.
- When the sauce is done, mix tofu with the sauce and sprinkle roasted sesame seeds.
For assembly
- Cut veggies to desired shapes and plate everything. Sprinkle with extra sesame seeds before serving if desired.
