This fusion of Korean and Japanese flavours is jumpy with attention grabbers: fiery kimchi, nutty soba, and crispy veggies. And the duo of seared tofu and edamame offers up plenty of plant-based protein to give the dish staying power. If serving leftovers, simply reheat the tofu mixture and rinse the cooked soba under hot water until soft again.
Tip
Taking the time to squeeze out some of the excess liquid from the tofu means better browning and less sticking in the pan.
Tofu Kimchi Stir-Fry
Ingredients
- 12 oz (350 g) block extra-firm tofu
- 2 Tbsp (30 mL) low-sodium soy sauce or tamari
- 1 Tbsp (15 mL) rice vinegar
- 1 Tbsp (15 mL) kimchi liquid
- 2 tsp (10 mL) honey
- 2 tsp (10 mL) toasted sesame oil
- 1 Tbsp (15 mL) peanut or grapeseed oil
- 1 cup (250 mL) sliced red onion
- 2 medium carrots, sliced
- 1 medium zucchini, sliced
- 1 1/2 cups (350 mL) kimchi
- 1 cup (250 mL) frozen shelled edamame
- 1/2 lb (225 g) soba noodles
- 2 Tbsp (30 mL) sesame seeds
Nutrition
Per serving:
- calories533
- protein33g
- fat21g
- saturated fat3g
- trans fat0g
- carbohydrates56g
- sugars7g
- fibre7g
- sodium443mg
Directions
01
Line cutting board with a couple sheets of paper towel. Top with tofu and a couple more sheets of towel and another cutting board or plate. Press firmly to extract excess liquid. Slice tofu into 3/4 in (19 mm) cubes.
02
In small bowl, mix together soy sauce (or tamari), rice vinegar, kimchi liquid, honey, and sesame oil.
03
Heat wok or large skillet over medium-high heat. Add oil and swirl to coat pan. Place tofu in pan and stir-fry until browned, about 4 minutes. Remove tofu from pan and set aside. Add onion to pan and heat 1 minute, stirring often. Add carrot and heat 1 minute, stirring often. Add zucchini and heat 1 minute, stirring often. Add kimchi and heat 30 seconds. Add tofu and soy sauce (or tamari) mixture and heat 30 seconds. Cover pan to keep warm.
04
Bring large pot of salted water to a boil. Add edamame and heat until tender but with some bite, about 3 minutes. Using slotted spoon, remove edamame from water and add to tofu mixture. Add soba noodles to pot of boiling water and prepare according to package directions. Drain noodles in colander and rinse well.
05
Divide soba noodles among serving plates and top with tofu mixture and sesame seeds.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
