Creamy and Spicy Broccoli, Tofu Soba Bowl
This is a protein-packed, delicious, 100% plant-based, gluten-free, whole foods recipe. Not only is it delicious, but it is a very yummy way of sneaking in some greens and high-quality plant proteins!
People often say that tofu, broccoli, and peas are very bland and boring food items. In this recipe, they really are spruced up beautifully - lathered in a creamy, salty, spicy, deliciously smooth and decadent satay sauce that coats every strand of soba noodles making a quick, easy and hearty week-night meal or even fit for a snazzy week-end special.
This can be whipped up in no time, making it a great busy-day meal. It can also be a wonderful take-to-work or school lunch that ticks all of the boxes.
From an Ayurvedic perspective, this is a wonderfully balanced dish in terms of the 6 tastes: bitter, sweet, salty, sour, sweet, pungent and astringent. In Ayurveda, it is believed that in order to create a very balanced meal you would like to ideally incorporate all 6 tastes in order to get the full benefits of how each taste balances particular corresponding doshas. Each taste balances or imbalances particular doshas, therefore an appropriate balance of all 6 tastes allows for each element and dosha within your own unique constitution to be balanced (to be balanced means to live in a way that balances your unique birth ratios of doshas, otherwise known as your birth constitution or Prakruti).
3 garlic cloves, chopped
1 yellow onion, sliced
1 teaspoon finely grated fresh ginger
1/2 cup of unsweetened soy milk
2 tablespoons of smooth natural peanut butter
1.5 tablespoons of olive oil
4 tablespoons of high-quality soy sauce
2 teaspoons of apple cider vinegar
1 teaspoon of freshly ground black pepper
1/2 teaspoon of chili flakes
1 block of firm tofu
3 cups of chopped broccoli florets (250g)
8 button mushrooms (or mushrooms of your choice)
1/3 cup of lentil sprouts (optional but recommended)
1/2 cup of frozen peas
1 x 200g packet of Soba noodles
1/2 bunch of fresh cilantro/coriander
- Bring a saucepan to heat on medium-high. Place 1 tablespoon of olive oil in the pan and once it is hot, place the sliced onion into the pan and cook until fragrant and slightly translucent. Then add in the ginger root and garlic and continue to cook. If you see it starting to stick a bit to the bottom of the pan you can add a small splash of water to loosen.
- In a blender place the soy sauce, apple cider vinegar, soy milk, peanut butter and black pepper and blend on high until smooth.
- Bring a big pot of water to the boil and cook your soba noodles according to the packet instructions. About a minute before you drain the soba noodles add in the frozen peas. Drain and run under cold water to stop further cooking. Place back into the pot with a splash of olive oil to keep the noodles separate and loose.
- Add chopped broccoli and mushrooms into the pan with the onion and add the peanut butter liquid mixture. Stir and cook. While this is cooking, get another saucepan and place the remaining 0.5 tablespoon of olive oil into the pan and add the chopped tofu into the pan. Don't turn the tofu too much - let it cook and "shallow fry" until beautifully browned on each side and slightly crispy. Once done, turn off the heat and add a sprinkling of sea salt and the chili flakes.
- When the broccoli is cooked through but still a vibrant green color turn off the heat and check the taste - adjust seasoning according to your palette. Prepare your chopped coriander and lentil sprouts.
- To assemble, mix the soba noodles into the broccoli satay mixture and stir through. Then add in the tofu squares and top with fresh cilantro/coriander and lentil sprouts.
- VOILA. You have a beautiful, fresh, tasty meal in no time at all. Optional: add another sprinkling of chili flakes, black pepper and a squeeze of fresh lemon juice to serve.