Marinated Tofu with Roasted Brussels Sprouts
This fusion dish offers a balanced meal with tofu, soba noodles, and crispy Brussels sprouts, providing a mix of protein, fiber, and low-glycemic ingredients that help manage blood sugar levels. The Nutty Sesame Sauce adds healthy fats, ensuring stable glucose absorption and making this bowl a diabetes-friendly option.
- Suitable for diets:
- Dairy-Free
- Mg Rich
- Nut-Free
- Senior Friendly
- Vegetarian
Servings:
Why Diabetes Friendly?
- Low-Glycemic Ingredients: The dish uses soba noodles, tofu, and Brussels sprouts, which have a lower glycemic index, helping to manage blood sugar levels.
- Balanced Macronutrients: The dish provides a balance of carbs, proteins, and healthy fats, making it a suitable option for maintaining stable blood sugar levels.
- Fiber: Brussels sprouts and tofu provide fiber, which aids in slower digestion and prevents rapid glucose spikes.
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Equipment
- Food Processor
- Cookie sheet
- Shallow dish
- Pot
- Small bowl
Ingredients
- soba noodles 6 ounces
Nutty Sesame Sauce
- tahini 3 tbsp
- water 2 tbsp
- soy sauce (reduced sodium) 1 tsp
- honey 1 tsp
- sesame oil 1 tsp
- red chili flakes ½ tsp
- lime (juiced) 1
For the Tofu
- tofu (firm or extra firm) 454 g
- apple cider vinegar 2 tbsp
- soy sauce (reduced sodium) 1 tsp
- water 2 tbsp
- canola oil 1 tsp
- sesame seeds (toasted) ¼ cup
For the Brussels sprouts
- Brussels sprouts 1 pound
- cilantro (optional) 4 tbsp
- red chili pepper (sliced in rounds) 1
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Cooking Tips
- Marinate: Allow the tofu to marinate for sufficient time to absorb the flavors fully.
- Crispy Brussels Sprouts: Ensure the Brussels sprouts are well-sprayed with oil and evenly spread on a baking sheet for even crisping.
- Versatility: The dish can be prepared in parts, making it easy to mix and match with other meals.
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Instructions
- Preheat the oven to 400°F (200°C). Shred the Brussels sprouts using the slicer on the food processor or slice them thinly with a knife. Place them on a parchment-lined cookie sheet. Spray with oil and toss. Bake for 30 minutes or until golden and crispy.1 pound Brussels sprouts
- In the meantime, cut the tofu into 1-inch cubes. In a shallow dish, mix the apple cider vinegar, tamari, water, oil, and sesame seeds. Place the tofu cubes into the shallow bowl with the marinade. Allow to marinate while you cook the soba noodles.454 g tofu, 2 tbsp apple cider vinegar, 1 tsp soy sauce, 2 tbsp water, 1 tsp canola oil, ¼ cup sesame seeds
- Cook the soba noodles according to package directions and rinse in cold water once cooked.6 ounces soba noodles
- Make the Nutty Sesame Sauce. Whisk all of the ingredients together in a small bowl. Pour over the noodles and toss to combine.3 tbsp tahini, 2 tbsp water, 1 tsp soy sauce, 1 tsp honey, 1 tsp sesame oil, ½ tsp red chili flakes, 1 lime
- Divide soba between 4 bowls.
- Divide the tofu between the four bowls. Divide the crispy Brussels sprouts between the four bowls.
- Sprinkle each bowl with cilantro and sliced chili peppers.4 tbsp cilantro, 1 red chili pepper
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FAQ
- Can this be made gluten-free?
Yes, if gluten-free soba noodles are used and the tamari or soy sauce is gluten-free. - Can this be made nut-free?
Yes, the dish is inherently nut-free, making it safe for those with nut allergies. - How can I store leftovers?
The dish can be stored in an airtight container in the refrigerator for up to 3 days. Reheat or serve cold, as preferred.
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Nutrition
Per serving
Calories: 405.7kcal
Carbohydrates: 51.6g
Fiber: 6.3g
Sugar: 5.7g
Fat: 15.5g
Saturated Fat: 2.2g
Trans Fat: 0.01g
Protein: 22.4g
Nutrition Facts
Marinated Tofu with Roasted Brussels Sprouts
Serving Size
2.5 cups
Amount per Serving
Calories
405.7
% Daily Value*
Fat
15.5
g
24
%
Saturated Fat
2.2
g
14
%
Trans Fat
0.01
g
Sodium
538.1
mg
23
%
Potassium
877
mg
25
%
Carbohydrates
51.6
g
17
%
Fiber
6.3
g
26
%
Sugar
5.7
g
6
%
Protein
22.4
g
45
%
Vitamin C
113.1
mg
137
%
Calcium
209.5
mg
21
%
Iron
6.2
mg
34
%
Magnesium
146.1
mg
37
%
Zinc
3.2
mg
21
%
* Percent Daily Values are based on a 2000 calorie diet.
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