The original recipe is called Soba Noodles with Miso-Glazed Tofu and Vegetables. I used to love soba noodles BGGF (before going gluten-free). Unfortunately, they are rarely made without wheat added to the buckwheat. While all-buckwheat soba noodles are available (and gluten-free), they are very expensive, a little slimy, and I don’t care for the flavor. So I chose Asian rice noodles to stand in (pictured below).
The renovation: I used these thin rice noodles instead of the soba noodles, Bragg’s liquid aminos instead of the soy sauce, and coconut sugar for the sugar. I also changed the method a bit to bring more flavor into the tofu.
vegan, gluten-free, low-sodium, reduced-sugar diets
low-sodium or migraine diets
Today’s post is part of our mission to help you rebuild your health through food and lifestyle choices. Look for posts on Mondays featuring gluten-free, sugar-free recipes made with healthy plant-based ingredients, Tuesday reviews, Wednesday essays, Thursday how-to’s, and Friday giveaways (when available).
Miso-glazed tofu with shiitake mushrooms, asparagus, and rice noodles
- 3 tbsp rice wine vinegar rice vinegar
- 2 tbsp miso any kind (30 g)
- 1 tbsp ginger (fresh) peeled, minced (10 g)
- 1 tbsp garlic peeled, minced (10 g)
- 1 tbsp Bragg's liquid aminos (or tamari)
- 1-1/2 tsp coconut sugar (organic) (3 g)
- 1 tbsp dark toasted sesame oil
- 14 ounces tofu extra-firm
- 4 ounces rice noodles uncooked
- 2 tbsp grapeseed oil
- 6 ounces mushrooms shiitake or other
- 1 pound asparagus spears
- 2 onions (green) scallions, spring onions
- Combine rice vinegar through sesame oil in a large serving bowl, stirring with a whisk.
- Drain the tofu and pat dry with a clean towel. Slice lengthwise evenly into 16 long pieces. Add to the marinade and let sit at least 30 minutes. If possible, marinate it overnight in the refrigerator.
- Fifteen minutes before you are ready to eat, cook noodles according to package directions; drain and rinse. For these noodles, I simply poured near-boiling water over them in a heatproof bowl and let them soak for 10 minutes, then I rinsed and drained them.
- Carefully remove the tofu from the marinade using kitchen tongs, allowing as much marinade as possible to drip back into the bowl. Remove half of the remaining marinade to use as a glaze.
- Combine noodles with the remaining marinade in the large serving bowl; toss to coat.
- Heat a large nonstick skillet over medium-high heat. Add 1 T. (15 ml) sunflower or grapeseed oil to pan; swirl to coat.
- Add tofu to pan; cook 3 minutes on each side or until browned and crispy. Remove tofu from pan; add to the noodles. Pour a little of the reserved marinade over the tofu.
- Remove the stems from the mushrooms; clean mushrooms with a damp towel if necessary. Thinly slice.
- Wash asparagus and trim off the tough ends. Lightly peel the stalks to help them get tender. Cut into 1-inch pieces.
- Add remaining 1 T. (15 ml) oil to saute pan if needed; swirl to coat. Add mushrooms and cook for 3-4 minutes. Add asparagus and sauté 4 minutes or until tender.
- Add any remaining marinade to pan; toss to coat. Sprinkle with green onions and let the heat wilt them a little.
- Add veggie mixture to the large bowl and toss.
- 264 calories
- 15 g fat
- 0 g cholesterol
- 591 mg sodium (9 mg sodium with salt omitted )
- 636 mg potassium
- 19 g carbohydrate
- 5 g fiber
- 3 g sugars
- 14 g protein
- 7 Weight Watchers Points Plus