Thursday, October 28, 2010

Udon Noodles with Sesame and Tofu

This is a great one-dish meal with a little bit of everything - grains, vegetables, and protein.

Cook 8 ounces of udon noodles according to package directions, then drain and set aside.

For the base of the dressing, the original recipe called for either seasoned rice vinegar or cider vinegar; since I had the latter at home, that's what I used.  If you use seasoned rice vinegar, make sure to read labels as you shop, since most varieties will include sugar.

Whisk together the vinegar of your choice with 1 and 1/2 tablespoons low-sodium soy sauce, 1 tablespoon dark sesame oil, 1 teaspoon bottled minced garlic, 1 teaspoon minced ginger, and 1/4 tsp. crushed red pepper; set aside.

Combine the cooked noodles with 1 and 1/2 cups diced cucumber, 1 cup shredded carrot, 1/4 cup (1-inch) pieces of green onion, 2 teaspoons sesame seeds (which you can toast first, if you like), and 1 diced (8-ounce) package of Asian-style baked tofu.  Although the original recipe also called for 1/4 tsp. salt, I left it out to keep overall sodium levels down.

Drizzle the vinegar mixture over the the noodles, and toss to coat.  2 cups makes a serving of 350 calories.

Note: for the tofu, I used the certified vegan Tofu Lin from SoyBoy (their version of Asian-flavored baked tofu).  Whatever brand you choose, make sure to check ingredients - some Asian-style varieties will contain honey!

bottled minced garlic $2.69
ginger $1.92
cucumber $1.78
carrot $1.11
green onions $0.99
Asian-style baked tofu $2.79

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The Vegan Pantry

  • Vegan yogurt - Whole Soy
  • Vegan milk - Silk
  • Vegan Feta - Sunergia
  • Vegan Cheese - Galaxy Foods
  • Vegan Eggs - Ener-G
  • Vegan Butter - Earth Balance