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Teriyaki noodles with crispy tofu in white bowl.
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5 from 4 votes

Teriyaki Noodles with Crispy Tofu

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!
Prep Time20 mins
Cook Time10 mins
Total Time30 mins
Course: Main Course
Cuisine: Japanese
Servings: 8
Calories: 276kcal
Author: Alison Corey

Equipment

Ingredients

  • 16 oz whole wheat spaghetti
  • 1 cup teriyaki sauce
  • ½ cup scallions chopped
  • 1 cup carrots shredded
  • 2 cloves garlic minced
  • 1 tbsp ginger paste or fresh minced ginger
  • 14 oz extra firm tofu drained, pressed, and cut into cubes
  • 2 tsp 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

Tips for Making Teriyaki Noodles with Tofu
  • 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.

Nutrition

Calories: 276kcal | Carbohydrates: 51g | Protein: 14g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1428mg | Potassium: 351mg | Fiber: 1g | Sugar: 6g | Vitamin A: 2735IU | Vitamin C: 2mg | Calcium: 58mg | Iron: 3mg