Peanut Noodles with Tofu

Peanut Noodle Salad - a healthy homemade lunch is only minutes away by using pre-baked tofu cubes, brown rice spaghetti and the tastiest (easiest) peanut sauce [Bonus: It uses powdered peanut butter to keep the calories low!]

Peanut Noodles with Tofu – a healthy homemade lunch is only minutes away by using pre-baked tofu cubes, brown rice spaghetti and the tastiest (easiest) peanut sauce [Bonus: It uses powdered peanut butter to keep the calories low!]

I was having a conversation with my friend Sally the other day about lunches. We’re both sort of in that camp of not really wanting to take the time to do an elaborate lunch production.

(It’s one of the reasons I rely so heavily on this Cottage Cheese Egg Salad.)

I basically want lunch to be quick, easy and taste great.

Oh… and healthy, yeah, healthy. I want my lunch to be healthy. (I mean, that’s a given right? Hello… RD credentials aren’t just pretty letters after my name, ya know?)

The trouble with lunch, though, is the protein part. I’ve learned over the years – especially after I sought the counsel of a fellow RD – my lunches can be awfully skimpy in protein if I’m not careful. My struggle is in the preparation part. I may work from home, but I have no time to be baking up a chicken breast or poaching a piece of salmon.

Plus, I know that not every meal I eat has to be exclusively animal protein. There’s clearly a consensus in the health community that including plant protein in your diet is a heart healthy choice. And while I personally have no plans to make “vegetarian” one of my calling cards, I have found that many of the veggie-based meat alternatives make for a quick protein choice when time is tight.

One of my go-to choices for meat substitutes is soy. It’s a “whole” plant protein (meaning it contains the same amino acids – the building blocks of muscle, skin, tissue, etc – as animal proteins) and is considered a heart-healthy choice.

I know there’s been some conflicting info out there about soy in the past, but I (along with my colleague Dr. Chris Mohr) put most of that misinformation to rest in The Protein {Powder} Episode of the podcast.

And you don’t have to simply take our word for it. Here’s a great answer to the question “Is Soy Safe?” Spoiler: It is.

And it’s also really tasty when served up in a bowl of something as yummy as this peanut noodle salad:

Peanut Noodle Salad - a healthy homemade lunch is only minutes away by using pre-baked tofu cubes, brown rice spaghetti and the tastiest (easiest) peanut sauce [Bonus: It uses powdered peanut butter to keep the calories low!]

 

I tossed together this peanut noodle salad on a whim one day when I realized I had leftover peanut sauce, a carrot and a fun bag of baked tofu cubes Pulmuone/Nasoya sent me.

 

Peanut Noodle Salad - a healthy homemade lunch is only minutes away by using pre-baked tofu cubes, brown rice spaghetti and the tastiest (easiest) peanut sauce [Bonus: It uses powdered peanut butter to keep the calories low!]

(Disclosure: The Soyfoods Association of North America is currently a sponsor of the podcast and the post you’re reading today.)

By using a carrot to help bulk up the serving of noodles (I love my carbs, but my unmillennial metabolism doesn’t REALLY need a mega-bowl of pasta if I’m just sitting at my desk all day) and adding in a hearty serving of baked tofu, this proved to be a filling, satisfying and tasty lunch.

I hope you’ll give it a try. The peanut sauce also makes a great salad dressing. So if you’re not feeling noodles today, toss the tofu cubes with chopped cabbage and carrots. Just as tasty!

 

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Peanut Noodles with Tofu

peanut noodles with tofu

Peanut Noodles with Tofu – a healthy homemade lunch is only minutes away by using pre-baked tofu cubes, brown rice spaghetti and the tastiest (easiest) peanut sauce [Bonus: It uses powdered peanut butter to keep the calories low!]

  • Author: Regan Jones, RDN
  • Yield: Makes 2 servings 1x
Scale

Ingredients

  • 4 ounces uncooked noodles of choice (I used Aldi liveGfree Gluten Free Brown Rice Spaghetti)
  • 3 tablespoons powdered peanut butter (I used PBFit)
  • 2 tablespoons water
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon reduced-sodium soy sauce
  • 1/2 teaspoon curry powder
  • 1/2 tsp sriracha
  • Pinch of garlic salt
  • 1 tablespoon Swerve, granulated or sugar 
  • 1 carrot, peeled into long strips using vegetable peeler
  • 1 (7-ounce) package Nasoya Toss’ables (I used the balsamic vinaigrette seasoned baked tofu cubes)
  • 1 green onion, sliced
  • Pinch of red pepper flakes

Instructions

  1. Cook noodles according to package direction; keep warm.
  2. Combine powdered peanut butter and next 8 ingredients (through Swerve) in a small microwave-safe bowl; cook on HIGH 30 seconds. Stir well until dissolved (sauce may be a little “gritty” depending on the texture of the powdered peanut butter you use.) Reserve 2 tablespoons of sauce; set aside.
  3. Toss warm noodles, remaining sauce and carrot peels in a medium-size bowl. Top with tofu cubes, green onion and red pepper flakes; drizzle reserve sauce over the top.

Notes

*If preparing just the peanut sauce, the yield will be 6 tablespoons of sauce.

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