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Stir-Fried Tofu Bento Box With Sesame Soba Noodles And Ginger-Carrot Broccoli

This recipe makes extra tofu that can be used for the Spicy Banh Mi Sandwich recipe. This recipe also is meant to be a great "power" lunch with a good balance of protein, fiber, carbs, etc. and it is made to serve just 1. Adjust recipe as needed. Per Serving: 430 Calories; 31 G Protein; 14 G Total Fat (1 G Sat. Fat); 53 G Carb; 0 MG Cholesterol; 926 MG Sodium; 16 G Fiber; 4 G Sugars.


  • 1 oz. uncooked soba noodles
  • 3 tsp. low-sodium tamari, divided
  • 2 tsp. black or white sesame seeds
  • ½ tsp. toasted sesame oil
  • 2 Tbs. whole-wheat flour
  • 2 tsp. garlic powder
  • 1/2 block (6 oz.) extra-firm tofu, cut into 1/2-inch cubes
  • 2 Tbs. nutritional yeast
  • 1 c frozen broccoli florets, thawed (or fresh, if you have it)
  • 2 Tbs. grated carrots
  • 1 Tbs. finely minced fresh ginger
  • ¼ c frozen shelled edamame, thawed


  1. Cook noodles in boiling salted water 4 minutes. Drain, rinse with cold water, and drain again. Toss with 1 tsp. tamari, sesame seeds, and sesame oil; season with white pepper to taste.

  2. Stir together flour and garlic powder in medium bowl; add tofu, and toss to coat. Season with black pepper to taste.

  3. Spray skillet with olive oil cooking spray; heat over medium-high heat, add tofu and sauté 5 minutes , or until golden brown. Transfer to plate; sprinkle with 1 tsp. tamari; toss with nutritional yeast.

  4. Return skillet to heat. Add 2 Tbs. water and remaining 1 tsp. tamari, then broccoli, carrots, and ginger. Cover, and simmer 3 minutes, or until broccoli is warmed through.

  5. To assemble: Pack soba noodles in 1 section of bento box or portable container. Pack ½ cup tofu and ½ cup broccoli mixture in other sections, reserving remaining tofu and broccoli for use in other lunch dishes. Fill in last section with edamame. Refrigerate, uncovered until all ingredients are chilled thoroughly. Cover box, and refrigerate until ready to serve.

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