A healthy and easy take-out inspired recipe, these teriyaki noodles are simply seasoned with ginger and garlic, with fresh vegetables and crispy tofu! It’s a one-dish meal for the whole family!
Who doesn’t love noodles? I mean, they are just so comforting and delicious! Pair those noodles with a simple teriyaki sauce and you have a homemade recipe that tastes like it came from your favorite take-out restaurant.
My kiddos love noodles, in fact, I think they would eat them every night if I let them. Usually, all they want are noodles with butter and parmesan cheese. The problem with that is that there is very little nutrition, virtually no protein, and in my opinion, it’s just plain boring!
In an effort to change up the noodle game, I whipped together these super simple teriyaki noodles. They are made with whole wheat spaghetti, so the kids are getting some added fiber, then I’ve added some crispy tofu seasoned with garlic and ginger for protein, and added in some shredded carrots, and scallions for some veggies. It’s all tossed in a store-bought teriyaki sauce for ease and simplicity.
While I was cooking this recipe up, the neighborhood kids were playing in the backyard. They all came inside hungry and saw the noodles on the stove.
Before I knew it I had six kids sitting around the dining room table slurping up this teriyaki noodle bowl recipe! It was a big hit with the hubby too!
Why This Recipe Works
- Take-out favorite made heatlhy!
- Vegan
- High in Protein
- Simple Main Dish
- Rich in Fiber
- Easy Recipe for a busy weeknight
Ingredients and Notes
Whole Wheat Spaghetti: High in fiber, a healthy alternative to white pasta. For a gluten-free option opt for a lentil pasta or rice noodles.
Garlic and Ginger: Gives the tofu extra seasoning. I used one tablespoon of ginger paste, and two cloves of garlic minced.
Cubed Tofu: Use extra firm tofu. Be sure to press the tofu for about 20 minutes before dicing it into cubes.
Carrots, Scallions, and Cilantro: I used a combination of carrots, scallions also known as green onions, and fresh cilantro. However, you can use any vegetables you like.
Teriyaki Sauce: A simple store-bought teriyaki sauce works great! I used the one from Trader Joe’s that is vegan-friendly. If you are gluten-free you have to be careful with the ingredients added, as many have soy sauce that is not gluten-free. You can also make your own homemade teriyaki sauce with a combination of organic brown sugar, rice vinegar, and tamari.
Tools and Equipment
Use a tofu press before sautéing the tofu. Pressing the tofu ensures that it absorbs the flavors of the sauce, and gets nice and crisp.
A large pot is needed to boil the pasta, and combine the ingredients.
Also, a sauté pan is helpful to crisp the tofu.
Instructions: Teriyaki Noodles with Crispy Tofu
Press tofu: Place the extra firm tofu in a tofu press, and press for about 20 minutes. Drain the water, and cut into bite-sized cubes.
Prepare Vegetables: While the tofu is pressing, shred the carrots, dice the scallions, and chop the cilantro.
Cook Spaghetti: Bring a large pot of water to boil Add a pinch of salt. Place whole-wheat spaghetti in a pot and cook according to package directions, about 8-10 minutes. Drain and rinse noodles, then place them back into the pot.
Crisp Tofu: Add olive oil or sesame oil to a large skillet over medium-high heat. Add the garlic and ginger. Sauté for about 3 minutes. Add the diced tofu. Sauté until golden brown, about 3 minutes, then flip and sauté on the other side.
Toss it all together: Add the crisped tofu, teriyaki sauce, shredded carrots, and scallions to the pot of drained spaghetti. Toss it all together. Top with fresh chopped cilantro, and serve.
FAQS
This recipe for teriyaki noodles is healthy and delicious! It’s high in fiber thanks to the use of whole-wheat pasta. Plus, it’s high in protein due to the added tofu. The added veggies provide essential vitamins and minerals. This version is also lower in calories and fat than the dishes you’ll find at restaurants because it uses only a small amount of oil.
Depending on whether you make your own teriyaki sauce, or use a store-bought one, there are four main ingredients: soy sauce, mirin, sugar, and ginger. As a result, teriyaki sauce can be high in sodium, and sugar, so only use as much as you need.
It’s generally used as a marinade for meats, fish, poultry, and tofu. Sometimes it is used as a dipping sauce, and in this case, it is used to coat the noodles and give the tofu a distinct flavor.
Teriyaki is a Japanese sauce and cooking technique for preparing various types of protein.
You can use any noodles you like. Traditional Japanese noodles include udon or soba noodles. Udon noodles are thick and made of wheat flour. They have a chewy texture and neutral flavor that absorbs the flavors of the sauce used with them. Soba noodles are made of buckwheat flour, and are thin, and have a nutty and earthy flavor. But you are not limited to traditional Japanese noodles, you can use ramen noodles, whole wheat spaghetti, regular spaghetti noodles, or even linguine.
Expert Tips
- Add salt to your pasta water to keep the noodles from sticking together.
- Reduce the amount of teriyaki sauce used if you want a more neutral flavor, and to reduce the amount of sodium, and sugar.
- Add more veggies to the dish to amp up the nutritional content. Some ideas include bell peppers, bok choy, mushrooms, snow peas, or any healthy veggies you like!
- Use rice noodles for a gluten-free option, but be aware store bought teriyaki sauce likely still has gluten. Look for a gluten-free teriyaki sauce or make your own using tamari in place of soy sauce.
How to Serve
- Top with fresh cilantro
- Sprinkle with sesame seeds
- Add some chopped cashews for a bit of crunch
How to Store and Keep
Refrigerate: Allow the noodles to come to room temperature. Transfer to an airtight container. Store in the refrigerator for up to 4 days.
Reheat: When ready to reheat, transfer to a microwave-safe bowl. Cover with a napkin, and heat for 45 seconds to one minute, or until warmed through.
More healthy noodle recipes!
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Teriyaki Noodles with Crispy Tofu
Equipment
Ingredients
- 16 oz whole wheat spaghetti
- 1 cup teriyaki sauce
- ½ cup scallions chopped
- 1 cup carrots shredded
- 2 cloves garlic minced
- 1 tablespoon ginger paste or fresh minced ginger
- 14 oz extra firm tofu drained, pressed, and cut into cubes
- 2 teaspoon olive oil or other neutral oil
- ¼ cup fresh cilantro roughly chopped
Instructions
- Place the extra firm tofu in a tofu press, and press for about 20 minutes. Drain the water, and cut into bite-sized cubes.
- While the tofu is pressing, shred the carrots, dice the scallions, and chop the cilantro.
- Bring a large pot of water to boil Add a pinch of salt. Place whole-wheat spaghetti in a pot and cook according to package directions, about 8-10 minutes. Drain, and place back into the pot.
- Add olive oil to a large skillet over medium-high heat. Add the garlic and ginger. Sauté for about 3 minutes. Add the diced tofu. Sauté until golden brown, about 3 minutes, then flip and sauté on the other side.
- Add the crisped tofu, teriyaki sauce, shredded carrots, and scallions to the pot of drained spaghetti. Toss it all together. Top with fresh chopped cilantro, and serve.
Video
Notes
- Add salt to your pasta water to keep the noodles from sticking together.
- Reduce the amount of teriyaki sauce used if you want a more neutral flavor, and to reduce the amount of sodium, and sugar.
- Add more veggies to the dish to amp up the nutritional content.
- Store in the refrigerator for up to 4 days. Reheat in the microwave.
Kristen
I was looking for something to make with some tofu last night and thought I’d try your recipe. It was delicious! Thank you!
Mirlene
Teriyaki anything is one of our family favorites! I love the simple ingredients in this teriyaki noodles and its perfect for our meatless dinner nights.
MJ
This was so easy and so yummy! Made it for lunch and excited to have the leftovers later 🙂
Heather Perine
Bought some tofu this week but wasn’t sure how to use it..new to tofu! But this looks delicious. Can’t wait to make it!