Roasted Tofu & Peanut Noodle Salad

4.6
(5)
5 Reviews

Top this vegetarian noodle salad recipe, which is tossed with loads of veggies and ample peanut sauce, with chopped roasted peanuts for added crunch and protein.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
3758338.jpg
Cook Time:
40 mins
Total Time:
40 mins
Servings:
5
Yield:
5 servings, 2 cups each
Nutrition Profile:
High-Calcium Bone-Health Diabetes-Friendly Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium High-Fiber Heart-Healthy Vegan Vegetarian High-Protein Low-Calorie
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Ingredients

  • ¼ cup lime juice

  • ¼ cup reduced-sodium soy sauce

  • 1 tablespoon canola oil

  • 1 14- to 16-ounce package extra-firm water-packed tofu, cut into 1/2-inch cubes

  • 6 ounces whole-wheat spaghetti

  • ½ cup smooth natural peanut butter

  • 3 tablespoons water

  • 3 cloves garlic, minced

  • 1 tablespoon minced fresh ginger

  • 6 cups thinly sliced napa cabbage

  • 1 medium orange bell pepper, thinly sliced

  • 1 cup thinly sliced trimmed snow peas

Directions

  1. Position rack in lower third of oven; preheat to 450 degrees F. Coat a large baking sheet with cooking spray. Put a large pot of water on to boil for spaghetti.

  2. Combine lime juice, soy sauce and oil in a large bowl. Stir in tofu; marinate, stirring frequently, for 10 minutes.

  3. Using a slotted spoon, transfer the tofu to the prepared baking sheet; reserve the marinade. Roast the tofu, stirring once halfway through, until golden brown, 16 to 18 minutes.

  4. Meanwhile, cook spaghetti according to package directions. Drain.

  5. Whisk peanut butter, 3 tablespoons water, garlic and ginger into the reserved marinade. Add the spaghetti, cabbage, bell pepper and snow peas; toss to coat. Top with the tofu.

Originally appeared: EatingWell Magazine, July/August 2013

Nutrition Facts (per serving)

431 Calories
21g Fat
41g Carbs
21g Protein
Nutrition Facts
Servings Per Recipe 5
Serving Size 2 cups
Calories 431
% Daily Value *
Total Carbohydrate 41g 15%
Dietary Fiber 8g 30%
Total Sugars 6g
Protein 21g 42%
Total Fat 21g 27%
Saturated Fat 3g 14%
Vitamin A 2275IU 45%
Vitamin C 80mg 88%
Folate 54mcg 14%
Sodium 535mg 23%
Calcium 262mg 20%
Iron 4mg 21%
Magnesium 105mg 25%
Potassium 321mg 7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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