Sesame Peanut Tofu Stir Fry
Put your tofu to good use with this sesame peanut tofu stirfry with soba noodles. It is not only loaded with flavour but it also provides fiber and plant-based protein making it a delicious diabetes-friendly meal.
- Suitable for diets:
- Dairy-Free
- High-Fiber
- High-Protein
- Plant-Based
Why Diabetes Friendly?
- High in Protein: The firm tofu provides a substantial amount of protein, essential for blood sugar regulation and muscle maintenance, making this dish particularly beneficial for individuals managing diabetes.
- Rich in Fiber: Soba noodles, typically made from buckwheat, are a good source of fiber, which helps to slow down glucose absorption, contributing to more stable blood sugar levels.
- Healthy Fats: Sesame oil and peanut butter contribute healthy fats, which can aid in maintaining heart health and provide sustained energy without spiking blood sugar levels.
- Nutrient-Dense Vegetables: The bell pepper and carrot add vitamins and minerals while keeping the carbohydrate content moderate, which is ideal for managing diabetes.
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Ingredients
- tofu (firm, drained and cubed) 1 package
- sesame oil 2 tbsp
- garlic (minced) 2 cloves
- ginger (minced) 1 tbsp
- onion ½ medium
- red bell pepper (sliced) 1
- carrot (sliced) 1 medium
- soba noodles (cooked) 2 ¼ cup
Sesame peanut sauce
- peanut butter ¼ cup
- soy sauce (reduced-sodium ) 2 tbsp
- rice vinegar 1 tbsp
- sesame oil 2 tsp
- sriracha 2 tsp
- honey 1 tbsp
- lime juice 1 tbsp
Garnish (optional)
- green onion
- cilantro
- peanuts (chopped)
- sesame seeds
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Cooking Tips
- Tofu Preparation: For the best texture, press the tofu before cooking to remove excess moisture. This helps it absorb flavors more effectively and achieve a crispier exterior when sautéed.
- Soba Noodles Cooking Tip: Be careful not to overcook soba noodles; they should be al dente. Rinse them under cold water after cooking to stop the cooking process and prevent them from sticking together.
- Sauce Consistency: If the peanut sauce is too thick, add a little water or additional lime juice to reach the desired consistency for easier mixing with the stir-fry.
- Garnish Variations: Customize your garnish based on what you have available. Fresh herbs, nuts, and seeds can add texture and enhance the dish's flavor profile.
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Instructions
- Drain the tofu and gently press it with your hands to remove excess liquid. Cut it into cubes and set aside.1 package tofu
- In a large skillet or non-stick pan, heat 1 tbsp of sesame oil over medium heat and add garlic and ginger. Sauté for 2 minutes or until fragrant.2 tbsp sesame oil, 2 cloves garlic, 1 tbsp ginger
- Add the tofu cubes and cook for about 5-7 minutes until golden brown, stirring occasionally. Set aside.
- To the same skillet, add onions, bell pepper, and carrots. Stir fry the veggies until tender, about 5 minutes.½ medium onion, 1 red bell pepper, 1 medium carrot
- Prepare peanut sauce by whisking together peanut butter, soy sauce, rice vinegar, sesame oil, sriracha, lime juice, and honey. Mix until well combined, and pour over top of stir-fried veggies.¼ cup peanut butter, 2 tbsp soy sauce, 1 tbsp rice vinegar, 2 tsp sesame oil, 2 tsp sriracha, 1 tbsp honey, 1 tbsp lime juice
- Add prepared tofu back to the skillet and toss until everything is well coated with the peanut sauce.
- Serve a 1 cup portion of tofu stir fry on top of a ¾ cup portion of soba noodles. Garnish with your choice of green onion, cilantro, chopped peanuts, or sesame seeds. Enjoy!2 ¼ cup soba noodles, green onion, cilantro, peanuts, sesame seeds
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FAQ
- Can I substitute soba noodles with another type of noodle?
Yes, you can use any type of noodles you prefer. Whole grain noodles, rice noodles, or even spaghetti can be good alternatives if you're looking for a gluten-free or different texture option. - What can I use instead of peanut butter if I'm allergic to nuts?
For a nut-free version, you can use seed butter, such as sunflower seed butter, as a direct substitute for peanut butter. It will provide a similar texture and flavor profile, making it a safe and tasty alternative. - How can I make this dish gluten-free?
To ensure this dish is gluten-free, use 100% buckwheat soba noodles and check that the soy sauce is labeled as gluten-free. Many soba noodles are made with a blend of wheat and buckwheat flour, so it's important to read labels carefully. - Is there a vegan substitute for honey in the sesame peanut sauce?
Yes, you can use agave syrup, maple syrup, or any other vegan sweetener as a substitute for honey to keep the dish vegan. - Can I add more vegetables to this dish?
Absolutely, adding more vegetables can increase the nutrient density of the dish. Consider incorporating broccoli, snap peas, or mushrooms for added texture, flavor, and vitamins.
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Nutrition
Per serving
Calories: 358.3kcal
Carbohydrates: 29.8g
Fiber: 2.9g
Sugar: 9g
Fat: 21.3g
Saturated Fat: 3.4g
Trans Fat:
Protein: 16.1g
Nutrition Facts
Sesame Peanut Tofu Stir Fry
Amount per Serving
Calories
358.3
% Daily Value*
Fat
21.3
g
33
%
Saturated Fat
3.4
g
21
%
Sodium
465.1
mg
20
%
Potassium
296.6
mg
8
%
Carbohydrates
29.8
g
10
%
Fiber
2.9
g
12
%
Sugar
9
g
10
%
Protein
16.1
g
32
%
Vitamin C
43.2
mg
52
%
Calcium
136.8
mg
14
%
Iron
2
mg
11
%
Magnesium
47
mg
12
%
Zinc
0.7
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.
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