Thanks for joining me and Sarah for Meatless Monday today. This time of year seems to be so busy doesn’t it? With all the end of the year sports and school activities, it’s harder to find time to meal plan and cook during the week. Today I’m sharing a great weeknight meal that’s easy to whip up and hopefully the whole family will enjoy. This Sweet And Sour Tofu Over Soba Noodles is packed with flavor, veggies and plant based protein. You can easily get this on the table in under 30 minutes.
Sweet And Sour Tofu Over Soba Noodles
Why get takeout when you can create your own healthier versions of Asian inspired meals? The flavors of the pineapple, garlic, ginger and honey blend perfectly with the tofu and red peppers. I promise you wont’ be disappointed. I like to use soba noodles which are made out of buckwheat but of course, you could sub any other noodle into this dish to make it gluten free. It’s naturally vegan and dairy free so everyone is happy. I ate this on day two cold as a salad and it was just as good.
There are a few keys to cooking tofu that I am going to share with you. First, it’s vital to drain the tofu. It’s easy to do this by wrapping it in paper towels and putting something heavy on top of it (like a skillet) to help squeeze out the water. That way, the tofu can absorb the seasoning that you add to it. Secondly, you want to make sure you get a good sear on the tofu. This is easily done by stir frying it in a hot pan with olive oil and turning the pieces so that they all brown evenly.
I know it’s meatless Monday, but if your family needs a little extra “meat” it’s easy to add in another protein in addition to the tofu. I made this same dish for my hubs with some shrimp but that’s our little secret right?
Sweet And Sour Tofu Over Soba Noodles
Ingredients
- 14 0z of extra firm tofu-cubed
- 1 broccoli crown-cut into bite sized pieces
- 1 large red pepper -cut into chunks
- 1-2 C of fresh pineapple-cut into chunks
- 6 oz. buckwheat soba noodles-cook according to package
- 2 tbl sesame seeds
- Sweet & Sour Sauce
- 1 Tbl ginger paste
- 1-2 garlic cloves minced
- 1/3 C rice vinegar
- 1/4 Cup soy sauce
- 1/3 C honey
Instructions
- Cook soba noodles according to package directions and set aside
- Drain tofu and press out as much moisture as possible then cube
- Meanwhile whisk together sauce ingredients (except sesame seeds)
- Sear tofu in a skillet w olive oil until browned on all sides-transfer to bowl
- In same pan sear pineapple until browned set aside
- Saute broccoli and red pepper until cooked but crunchy
- Add back in tofu and pineapple
- Add in soba noodles
- Mix in Sweet and Sour sauce to combine
- Sprinkle with sesame seeds and serve
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This sauce sounds like something I would like. I think I would try this meal and maybe just add some chicken (we’re not really tofu eaters in my house). Looks great!
The sauce was really good and you could certainly do that with the chicken just do everything else the same.
I had no idea about drying Tofu out first. Maybe that is why mine is always so rubbery when I make it. I will have to try that next time.
Yes! It is so important to dry it out first and the browning of it really helps with the texture too
So much better than take-out look at those big chunks of fresh veggies! In less than 30 minutes it’s a great weeknight meal. Happy Meatless Monday!
Thanks so much it’s one of my favorites. Hope you have a great week
I’ve got the post-tri rungries and this looks absolutely amazing. Even at 6:30 am!
Oh I know tri training makes me starving. Well that’s my excuse and I am going to “run” with it 🙂
You have a knack for creating amazing dishes!
Thanks so much!
This looks super yummy, especially the sauce. I love all the colorful veggies too!
Thanks so much I loved the sauce too
I love sweet & sour entrees! Tofu kind of scares me, though LOL…I’d probably have to sub in shrimp or chicken (my bad)
I make my own Chinese food because it tastes better plus now I learned that I flare from the MSG they use in restaurants! This looks delish. We use soba noodles often!
Yes I agree and the sauces in restaurants are filled with sugar and salt. Hope you give this a try too
This looks so good! I’ve actually never cooked with soba noodles- I need to try this!
Oh I think you would love soba noodles I use them for everything
Definitely on the menu for the week. Though I might have to cut the broccoli into tiny pieces to get my husband to eat it! 😆
I hope you both enjoy it! Let me know what he thinks
I LOVE the veggies and have never tried Tofu. Tofu is hard to find where I live. Maybe I could use chicken? Thank you for sharing!
Really it’s hard to find? Yes you could use chicken if you wish just follow the other instructions and let me know how it goes!
It’s been ages since I’ve had soba noodles! This looks good!
soba noodles are so good! Hope you give it a try
That sounds really yummy, especially with the pineapple! I love that idea!
The seared pineapple is super yummy
Yummm, this looks delicious. My family would love it!
Thanks I hope they enjoy it
I don’t eat tofu but I love all the flavors in here – looks delicious!
Thanks so much and you could certainly use another protein in there
Yum, this sounds delicious! I never try tofu for a weeknight meal because I have it in my head it takes too long but this doesn’t sound too involved at all.
Nope its super easy really!
This looks delicious! I use to eat tofu all the time. Draining and pressing is key!
Broccoli is my favorite and the seared pineapple sounds amazing!
I love broccoli too it’s so good isn’t it?
YES! I want to try this. I love pasta and noodle dishes
Fabulous hope you give it a try
As a protein junkie, you know I love this! I’m a meat-eater, but I really do love tofu and tempeh (which I bet would also be great in this). Good call on the pineapple too! I always forget to add that to my stirfry.
Yes definitely would work with tempeh as well. I agree pineapple is under used 🙂
The sauce you made for this sounds so delicious and simple! I’m not a huge fan of soba noodles – I think it’s the texture – but I’d try them again when paired with this dish!
You could certainly use a rice noodle or traditionally pasta as well. Yes the sauce was fantastic
Love soba noodles! This looks like the perfect weeknight meal I can whip up!
Thanks hope you do!
I will confess I STILL have NOT tried tofu! I know, pitiful because your dishes look beautiful! and I agree, this sounds like it would be good cold too!
What?? You must change that asap! I would think in Florida it would be pretty widespread in restaurants. One of these days you will have to come up here for a race and I will cook for you
Looks like a great way to start the week. Eat the rainbow!
Yes indeed thanks!
I’m so culinary challenged I think this may be the first time I’ve heard of Soba noodles. But I’m not completely food inept I have heard of Tofu, LOL
This looks wonderful, I’ve only had tofu a couple of times and the way they made it didn’t taste good, nor did it look even half as appealing as your dish does!
I wonder if they didn’t prepare it right since you drain the moisture out of it..
It depends on how you prepare it for sure like anything else. It is fairly inexpensive, and super healthy as far as protein goes so maybe give it a try
That looks really yummy. My daughter’s following a vegan diet and it’s so hard for her to find things in restaurants, but pretty easy to cook at home.
Being a vegan is really challenging I’ve tried it before and well cheese I need cheese!
I need to experiment more with Asian cooking at home. It would be so much healthier than most restaurants.
Oh definitely! I won’t even eat Asian food out bc of all the salt and sugar
I bet that’s a lot lighter than the traditional way! I’ve always been a little afraid of using tofu, but this seems easy enough!
I promise there is nothing to fear!
This sounds fantastic- where do you buy ginger paste?
They sell it at my regular grocery store in a tube near the fresh spices it is refrigerated
I’ve never tried cooking tofu, but the dish looks great!
It really is super easy you can do it!
I love making takeout versions at home! So easy & super tasty! Definitely have to give this a try!
Me too and thanks so much
I have never been a big tofu fan, but I’m going to try it with the prep tips you suggested! Maybe I just haven’t been cooking it right, lol.
Yes it’s important to cook it correctly and use the extra firm. Let me know if you try it out
I’ve never had sweet and sour and I have never had soba noodles before – how crazy is that?!
I’m going to say not the craziest thing to learn about you lol 🙂
I love Asian inspired noodle dishes – there is a restaurant here that I go to over and over for the same noodle bowl.
It’s great to find a place you love. I eat at the same salad place all the time
This definitely looks delicious!
Thanks so much!
Ahhhh that looks delicious! I wish my husband was more open to eating tofu
Maybe you can trick him into it! Or you could add another protein into it
These noodles are tempting, great idea of adding pineapple.
Thanks for hosting dear. This week I have added my 3rd blog anniversary post.
I loved the sweetness of the pineapple as well. Thanks for stopping in