Spicy Tofu Bento Bowl

Bento boxes are lunch containers with separate compartments used for take-along and take-out lunches in Japan. Here we’ve assembled traditional bento box components in a one-bowl salad. Serves 6.

Ingredient List
* Spicy Tofu
* 1/4 cup low-sodium soy sauce
* 1/4 cup hot chili-garlic sauce
* 2 Tbs. dark sesame oil
* 14-oz. extra-firm tofu, cubed
* 5 green onions, finely chopped (about 1/2 cup)
* 1/4 cup nonfat yogurt
* 2 Tbs. lemon juice

Salad
* 1/4 cup low-sodium soy sauce
* 2 Tbs. lemon juice
* 1 Tbs. minced fresh ginger
* 1 tsp. hot chili-garlic sauce
* 2 cups cooked short-grain brown rice
* 4 1/2 cups mixed baby greens
* 2 carrots, peeled
* 1 cucumber, sliced (about 1 1/2 cups)
* 1 avocado, peeled and sliced
* 1 Tbs. toasted sesame seeds

Directions
1. To make Spicy Tofu: Whisk together soy sauce, chili sauce and sesame oil in bowl. Heat nonstick skillet over medium heat. Dip tofu in chili mixture. Cook 10 minutes, or until browned, turning occasionally. Cool. Add green onions, yogurt and lemon juice to remaining chili mixture. Toss with tofu.

2. To make Salad: Whisk together soy sauce, lemon juice, ginger and chili sauce in bowl. Mound rice in bowls. Top with greens. Shave strips of carrots over top with vegetable peeler. Top with tofu, cucumber and avocado. Sprinkle with sesame seeds, and serve with sauce.

Spicy Tofu Bento Bowl » Vegetarian Times Issue: October 1, 2006 p.84

Sesame Noodle Salad with Asparagus and Tofu

This vegetarian version of a popular Chinese dish called Bon Bon Chi is amazingly flavorful. Take care not to overcook the vermicelli when it's just tender to the bite, it's ready. If you like your noodles very saucy, use all of the sesame dressing; otherwise, use leftover dressing to spoon over pasta or rice. 6 servings.

Ingredient List
* 1 1/2 Tbs. sesame oil or other mild-flavored oil
* 2 cups well-drained diced firm tofu (13 oz.)
* 2 tsp. Bragg Liquid Aminos
* 1 lb. asparagus, tough ends trimmed, cut into 2-inch lengths
* 6 oz. dried vermicelli
* 1 English cucumber, peeled and julienned
* 1/3 to 1/2 cup chopped fresh cilantro
* Pinch of asafetida (optional)

Directions: Sesame Dressing
1. Bring large pot of lightly salted water to a boil for vermicelli. Meanwhile, in large skillet, heat sesame oil over medium-high heat. Stir in asafetida if desired and tofu. Sprinkle with liquid aminos and cook, stirring often, until tofu is golden-brown, about 7 minutes.

2. Add asparagus, sprinkle lightly with salt, cover and cook until crisp-tender, 3 to 4 minutes. Immediately remove from heat; set aside.

3. Add vermicelli to boiling water; stir to prevent sticking. Cook until just tender, about 6 minutes. Drain, rinse under cold running water and drain well.

4. Transfer noodles to large bowl; add half the dressing and season with salt and freshly ground pepper to taste. Toss well. Spoon asparagus-tofu mixture on top, sprinkle with cucumber and drizzle with some remaining dressing. Sprinkle with cilantro and serve.

Sesame Noodle Salad with Asparagus and Tofu: Vegetarian Times [Issue: May 1, 2000 p.54 ]

Sesame Noodles

What’s the trick to making pasta healthy? Use whole-wheat noodles. This popular Asian noodle salad bolsters the fiber content and packs a nutrient punch without sacrificing flavor. The recipe comes courtesy of Annelise Stuart of Germantown, New York.

Serves: 8 (1 1/2 cups each).
Preparation time: 20 minutes


Ingredients
1 pound whole-wheat spaghetti
1/2 cup reduced-sodium soy sauce
2 tablespoons sesame oil
2 tablespoons canola oil
2 tablespoons rice-wine vinegar or lime juice
1 1/2 teaspoons crushed red pepper
1 bunch scallions, sliced, divided
1/4 cup chopped fresh cilantro, divided (optional)
4 cups snow peas, trimmed and sliced on the bias
1 medium red bell pepper, thinly sliced
1/2 cup toasted sesame seeds

Preparation
1. Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or according to package directions. Drain; rinse under cold water.

2. Meanwhile, whisk soy sauce, sesame oil, canola oil, vinegar (or lime juice), crushed red pepper, 1/4 cup scallions and 2 tablespoons cilantro (if using). Add noodles, snow peas and bell pepper; toss to coat.

3. To serve, mix in sesame seeds and garnish with the remaining scallions and cilantro.

Elise's Sesame Noodles: Provided by Eating Well

Peanut Noodle Salad

Ingredients
1/4 cup reduced fat peanut butter
2 tablespoons low sodium soy sauce
1 tablespoon freshly squeezed lemon juice
1 1/4 tablespoons sesame oil
1 teaspoon grated fresh ginger
salt and freshly ground black pepper
1/2 pound soba noodles
2 scallions, thinly sliced
1 medium carrot, peeled and thinly sliced
1/2 cup blanched peas

Cooking Instructions
1. Mix the peanut butter in a large bowl with the soy sauce, lemon juice, sesame oil and ginger. Season with salt and pepper and set aside.

2. Bring a large pot of salted water to a boil. Add the noodles and cook stirring constantly until the water returns to a boil. Cook until the noodles are al dente.

3. Scoop the noodles out of the pot and directly into the bowl with the peanut butter mixture.

4. Add 2-4 tablespoons hot pasta water to loosen up the sauce.

5. Add the vegetables and toss well. Let cool. Cover and refrigerate.

This recipe serves: 4 children
Preparation time: 10 minutes
Cooking time: 10 minutes

Peanut Noodle Salad [Recipe by FoodFit]

Dress Up Ramen for Dinner in Minutes

This delicious noodle dish is one of my favorite "shortcut" recipes -- you can put it together quickly and it leaves you feeling satisfyingly full, but not stuffed. When you're pressed for time, it's surprisingly good even if you make just the main recipe and omit the peanut sambal. You can also dress it up by substituting soba noodles for the ramen...

Ramen Noodles with Peanut Sambal
4-6 servings

2 packages instant ramen noodles
1 tablespoon peanut oil
2 garlic cloves, minced
1 cup sweet corn
1 jalapeno, chopped with seeds and ribs removed
2 bok choy or 1 cup cabbage, cut into thin slices lengthwise
4 scallions, chopped
1/2 cup soy sauce
1/2 head of iceberg lettuce, thinly sliced

1. Bring water to a boil in a large pot. Add the noodles and boil until al dente, about three minutes. Drain, reserving the liquid.

2. Heat the oil in a sauté pan. Add the garlic, corn, and jalapeno and sauté until the garlic is golden, about 2 minutes, then add the bok choy and scallions and sauté another 2 minutes. Add the cooked noodles, soy sauce, and half of the reserved cooking liquid. Toss well.

3. Transfer the noodles to a large bowl. Top with iceberg lettuce and peanut sambal and serve.

Peanut Sambal
Makes 2 cups

3 tablespoons olive oil
2 garlic cloves, minced
Grated zest and juice of 1 lime
Grated zest and juice of 1 lemon
1 tablespoon soy sauce
1 cup roughly chopped peanuts
1 small red onion, chopped
1 large tomato, cut into 1/2-inch dice, or 1 cup canned diced tomatoes
1 chili pepper, ribs and seeds removed, finely chopped
4 basil leaves, finely chopped
1 tablespoon chopped parsley

1. Heat the olive oil in a small sauté pan over medium heat. Add the garlic, lime zest, and lemon zest and sauté until the garlic is golden, about 2 minutes.

2. Add the soy sauce and stir well to combine. Transfer to a large bowl and stir in the peanuts, onion, tomato, chili, basil, lime juice, lemon juice, and parsley. Serve warm, or store in a tightly covered container in the refrigerator for up to 1 week.

Soba Noodle Salad

Dressing
2 tbsp sesame oil
1 1/2 tsp chili oil or chili flakes
3 cloves garlic, minced
1/2 tsp chili flakes
2 tbsp rice vinegar
1/2 cup soy sauce
1 cup water
1/4 cup honey
1 tsp corn starch or arrowroot powder
juice of 2 limes
2 tbsp cilantro, minced

Salad
1 lb soba noodles
2 tbsp hijiki seaweed, soaked and cut into small pieces or seaweed flakes, unsoaked
4 scallions, minced
1 carrot, shredded
1 sweet red pepper, julienned
1/2 English cucumber
2 avocado, cubed
1/4 cup roasted cashews

1. Heat oils in pot over medium heat. Add garlic and chili and saute briefly being careful not to let them burn. Stir in vinegar, soy sauce and water and bring to a boil. Reduce to simmer and add honey, stirring to dissolve. Mix corn starch and a couple of tablespoons of water and whisk into simmering liquid. Continue to simmer for about 5 minutes. When the mixture has thickened slightly, remove from heat and cool. Stir in lime juice and cilantro and set aside.

2. Meanwhile cook noodles according to the package. Drain and rinse in cold, running water. Remove excess water. Lightly toss with sesame oil. Refrigerate until ready to use.

3. Before serving combine chilled noodles with prepared vegetables except avocado. Coat liberally with dressing and toss well. Garnish with avocado and cashews. Serve immediately.

From Sarah Bonsall and Robert Oullette of Reading Toronto [via TreeHugger].

Rice Noodle Salad with Pineapple Dressing

Ingredients:
7 oz. thin rice noodles
2 tsp. vegetable oil
1 cup finely diced red bell pepper (1 small)
1 cup grated carrots (about 2)
1⁄2 cup chopped cilantro
1⁄2 cup chopped fresh mint leaves
1 medium head Boston lettuce, leaves separated
1 lime, sliced in half moons, for garnish

Dressing:
1 cup pineapple juice
1⁄2 cup low-sodium soy sauce
1⁄3 cup coarsely chopped fresh ginger
1⁄4 cup rice vinegar
2 Tbs. vegetable oil
3 to 4 tsp. vegetarian Thai green curry paste
2 tsp. brown sugar
6 medium cloves garlic, minced

This delicate and refreshing salad is guaranteed to perk you up on a hot summer’s day. The generous amount of fresh-tasting, tangy dressing is enough to moisten the salad and pass the remainder as a dipping sauce. You could also serve rice paper wrappers alongside and use the noodle salad and lettuce as a filling for spring rolls. Dip rice paper wrappers in warm water 10 to 20 seconds to soften before filling.

Directions:
1. Bring large pot of water to a boil.

2. Make dressing: In blender or food processor, combine all dressing ingredients; process until well blended. Set aside. (Dressing can be made up to 4 days ahead and refrigerated.)

3. Put noodles into large bowl. Pour boiling water over noodles and stir to immerse and separate strands. Let soak 5 minutes. Drain and rinse under cold water. Drain again, shaking colander. Return noodles to bowl, drizzle with oil and toss to coat.

4. Add bell pepper, carrots, scallions, 1⁄4 cup cilantro and 1⁄4 cup mint to noodles in bowl. Add half of the reserved dressing and toss to coat. Line platter or shallow serving bowl with lettuce leaves; top with noodle salad. Sprinkle with remaining cilantro and mint and garnish with lime. Serve, passing remaining dressing separately.

Rice Noodle Salad with Pineapple Dressing [via Vegetarian Times]

Spicy Peanut Noodles

For milder noodles, start with 1 tsp. chile paste. If you want more spice, add a dab at a time, tasting as you go

8 oz. linguine
1/3 cup low-fat creamy peanut butter
2 Tbs. low-sodium soy sauce
1 1/2 Tbs. rice wine vinegar
1 to 2 tsp. chile paste with garlic
1/2 tsp. sugar
1 medium-size red bell pepper, cut into thin strips
3/4 cup chopped seeded cucumber
3 green onions, sliced diagonally into 1/4-inch pieces (about 1/4 cup)
2 Tbs. chopped cilantro
4 lime wedges, optional

Directions:
1. Cook linguine according to package directions.

2. Meanwhile, combine peanut butter, 1?4 cup water, soy sauce, vinegar, chile paste and sugar in large bowl; whisk until blended. If sauce seems too thick, thin it with a little water; it should have the consistency of cream.

3. Add linguine, bell pepper, cucumber and green onions, and toss well. Sprinkle with cilantro. Serve with lime wedges, if desired.

30 minutes or fewer; Serves 6
Vegetarian Times: Spicy Peanut Noodles 04/01/2006 p42

Bangkok Noodles

This noodle dish is a favorite in restaurants and in homes throughout all of Thailand. Our version is flavorful yet light and easy to prepare.

1/3 cup vegetable broth
1/4 cup coconut milk
2 Tbs. soy sauce
2 1/2 tsp. curry powder, or to taste
1/4 cup chopped scallions (white and light green parts)
1/2 tsp. freshly ground black pepper
1 1/2 tsp. vegetable oil
2 tsp. minced garlic
1 Tbs. minced fresh ginger
1 small hot green chile pepper, minced (seeding is optional)
4 oz. firm tofu, drained and cut into 1/2-inch cubes
1 cup mung bean sprouts
2 cups fresh spinach leaves
6 oz. rice vermicelli, soaked in warm water for 20 minutes and drained

1. In small bowl, mix broth, coconut milk, soy sauce, curry powder, scallions and black pepper. Set aside.

2. In large wok or skillet, heat oil over medium-high heat. Stir-fry garlic, ginger, and chile until fragrant, about 10 seconds. Add tofu, and stir-fry 1 minute. Stir in soy sauce mixture, and bring to a simmer. Add 1/2 cup bean sprouts, spinach and noodles, and stir-fry, about 30 seconds.

3. Add remaining bean sprouts, but do not mix into noodles.

Bangkok Noodles (Recipe of the day - March 20, 2007)

Vegetable Fried Rice with Tofu

Ingredients:
2 cups cooked brown rice
1/2 cup carrots, diced
1/2 cup celery, sliced on an angle
1 bunch green onions, trimmed and sliced into 1/2' pieces
1/2 cup broccoli florettes
1 pound firm tofu, drained and crumbled
2 tablespoons toasted Sesame Oil
2 tablespoons Tamari [or Soy Sauce]

*Tamari: Originally it referred to a liquid byproduct of miso making. Today known as wheat free soy sauce, tamari is made by fermenting soybeans and salt for at least one year. The resulting liquid has a rich sweet and salty flavor central to Asian cuisine. Due to its robust character tamari is useful in giving vegetarian dishes a meaty flavor.

Directions:
Sauté carrots, celery, onion, and broccoli in the Sesame Oil for 5 minutes. Add the tofu and rice. Cook until the rice is well coated with the oil and vegetables are tender. Add in the scallions and season with the Tamari to taste.

Servings: 4 | Cooking Time: 30 minutes - one hour
Author: Polly Pitchford, Full Spectrum Health™

Vegetable Fried Rice

1 1/2 cups long-grain white rice
3/4 cup low-sodium soy sauce
2 tablespoons light brown sugar
1 tablespoon white wine or rice vinegar
1 tablespoon grated fresh ginger
1 tablespoon peanut or olive oil
2 carrots, cut into matchstick-size strips
2 cups snow peas, cut into thirds
2 cups bean sprouts
4 scallions (white and light green parts), thinly sliced
4 eggs, lightly beaten

Cook the rice according to the package directions.

Meanwhile, in a small bowl, combine the soy sauce, sugar, vinegar, and ginger; set aside.

Heat the oil in a large nonstick skillet over medium-high heat. Add the carrots and stir-fry for 2 minutes. Add the snow peas, bean sprouts, and 3 tablespoons of the soy sauce mixture and stir-fry until the vegetables are almost tender but still crisp, about 2 minutes. Transfer to a bowl.

Return skillet to medium heat and add the remaining sauce mixture, the rice, and scallions. Cook until warmed through, about 1 minute. Make a large space in the center of the rice and pour the eggs into it. Scramble the eggs with a spatula until set. Stir the eggs into the rice. Transfer the rice mixture to individual plates and top with the vegetables.

Tip: You can improvise with whatever vegetables you have on hand, from fresh broccoli to frozen peas. Or, if you?re out of everything green, you can make the dish without the vegetables, just this once.

Yield: Makes 4 servings

Vegetable Fried Rice : From Real Simple

Pasta Salad with Broccoli and Peanuts

Ingredients:
Coarse salt
½ pound whole-wheat fusilli
2 heads (2 pounds) broccoli
3 tablespoons vegetable oil
½ teaspoon red-pepper flakes
¼ cup rice vinegar
2 tablespoons smooth peanut butter
3 tablespoons soy sauce
1 bunch scallions, thinly sliced crosswise (1 cup)
½ cup roasted peanuts, coarsely chopped

1. In a large pot of boiling salted water, cook pasta until al dente according to package instructions. Drain, and rinse under cold water; set aside.
2. Meanwhile, trim 1 inch from the stem end of broccoli stalks. Using a vegetable peeler or paring knife, peel outer layer of stalks; thinly slice crosswise. Separate florets into bite-size pieces.
3. Heat 1 tablespoon oil in a large skillet over medium.Add pepper flakes, broccoli, and ¾ cup water; cover and cook until broccoli is crisp-tender, 6 to 8 minutes. Uncover and cook until liquid has evaporated and broccoli is tender, 2 to 4 minutes.
4. In a large bowl, whisk together remaining 2 tablespoons oil, vinegar, peanut butter, and soy sauce until smooth. Add cooled pasta, broccoli, scallions, and peanuts; toss to combine. Serve immediately, or refrigerate and serve chilled.

Everyday Food | Pasta Salad with Broccoli and Peanuts
Serves 4 | Prep time: 35 minutes | Total time: 35 minutes