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Black Bean Garlic Tofu Nourish Bowl
40 min
Main
Servings
Total
40 minPrep
15 minCook
25 minContains
soy
sesame
Swap out
gluten
Free from
peanut
tree nut
Ingredients
Nourish bowl base
-
9 oz (256 g)dry soba noodles
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1 tsp (5 mL)toasted sesame oil
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1½ cups (210 g)frozen shelled edamame
Black bean garlic tofu
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16 oz (450 g)firm tofu, pressed, cut into 1cm cubes
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2 Tbsp (16 g)cornstarch
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½ tspsalt
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¼ tspground black pepper
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1 Tbsp (15 mL)vegetable oil
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1 Tbsp (15 mL)black bean garlic sauce
Veggies
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1head of bok choy
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5 cups (500 g)green beans, ends trimmed, chopped
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2roasted red bell peppers from a jar, chopped
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2 Tbsp (30 mL)black bean garlic sauce
Sauce
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3 Tbsp (45 mL)rice vinegar
-
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½ Tbsp (7 mL)toasted sesame oil
Optional garnish
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toasted sesame seeds
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sliced green onion
Directions
- Cook the noodles according to the package directions. Once cooked, drain and rinse under cold water to stop the cooking process. Toss with the sesame oil to prevent the noodles from sticking together. Set aside.
- Add the edamame beans to a bowl and cover them with plenty of boiling water. Let it sit while the other ingredients are being prepared.
- Add the tofu to a bowl, and toss with the cornstarch, salt, and pepper.
- Add the oil to a large pan on high heat. When hot, cook the tofu in a single layer until golden on all sides, about 10 minutes.
- Meanwhile, slice the bok choy leaves and stems into bite-sized pieces. Keep the green leaves and white stems separated. Prep the green beans and bell pepper.
- Once the tofu is completely cooked, add the black bean garlic sauce and toss to coat. Transfer to a bowl.
- Return the pan to high heat and add the white bok choy stems and green beans, along with a very small splash (about 10 mL) of water. Cover and cook until softened, but still crunchy, about 3 minutes.
- Then add the bok choy leaves and the remaining black bean sauce. Cook until the leaves are wilted. Transfer to a bowl.
- Combine the sauce ingredients in a bowl.
- To assemble, place some of the cooled* noodles in a bowl. Top with the bell pepper, drained edamame, stir-fry mix, and tofu. Pour some sauce overtop, garnish, and enjoy!
Notes
- * If you aren't a fan of cold noodles, simply reheat the noodles by soaking in boiling water just before serving.
Storage
- Store in airtight containers in the fridge for up to 3 days.
- Store the sauce separately from the other ingredients until ready to serve.
Let us know what you think
Watch it step-by-step!
Plate method
The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.
Grains & Starches 46%
• dry soba noodles
Proteins 17%
• frozen shelled edamame
• firm tofu
Fruits & Veggies 37%
• head of bok choy
• green beans
• roasted red bell pepper from a jar
Calcium
• firm tofu
Fat
• toasted sesame oil
• vegetable oil
• toasted sesame oil
Nutrition info
Focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. For specific nutrition needs due to a medical condition, consult a dietitian or physician. While we strive to provide accurate nutritional information, we cannot guarantee its accuracy. See our disclaimer for details.
Leave a comment
Easy and quick meal but nothing really special regarding flavors
Way too much flavour for me but I'm going to try it without the sauce because I think that would suit me better.
I've made this a few times and it's delicious! My one thing is I don't feel the bell pepper really fits the flavor profile. It doesn't blend and has a very distracting flavor, but maybe jarred roasted bell peppers very country to country. I can see a fresh bell pepper working better.
This recipe was easy to pull together! Also, my kids LOVE IT! I didn’t have bok choy so I used kale, and broccoli in place of green beans. Definitely adding this to my favorites!
I made this yesterday and I want to make it again today! So, so good!
Delicious! Very satisfying! Great combination of ingredients. Subbed beans with broccoli because it needed to be used. Love the app and the PUL YouTube channel!
We love watching your show! This was amazing.
So good! Added gogujang and used Zucchini noodles instead of Soba. 10/10!
Made this evening for family , used a stir fry mix and Pak Choi
Absolutely Delish
This bowl was so tasty. The black bean garlic sauce was really the star of the show! I can't believe there are people who don't like it!
Sooo easy to make and the „make“ feature is such a great tool. Loved the experience 💫
Great and simple recepie but the flavors were unfortunately not for me! ❤️ The dressing was too sour and i did not at all like the flavor of black bean sauce - maybe I had a different one than you? I added a lot of soy sauce, honey and hoisin sauce to the dressing to try to mask it! 🥲😂 But I blame it on my supermarkets version of black bean sauce haha.
It was tasty. Next time, I will omit salt on tofu OR not add the black bean sauce to tofu to reduce saltiness. I also like the cold sauce with less vinegar.
Yeah, i nailed it !!
Hahah, on my visit at the asian store on my velib road i picked up the 'Sauce aux haricot de soja noir et ail', cause it looked good and was pretty natural and didnt have an idea what to do with it, and then , bang! Perusing your website at the hunt of less than 30 min autumnal dinners i found that this is exactly hte same sauce you're using, seeing the bottle !!
I'll make it this week, just a question : what seasonal vegetable i can substitute the edamame for ? Would pumpkin or cabbage work ?
Another one : i also wanted to make this https://www.pickuplimes.com/recipe/shoyu-butter-udon-noodles-1215 Back of the Church michelle featherstone but no mushroom sauce - would this black soy bean sauce work, same proportions ? You're awesome, thanks !
I’ve thrown away more than one vegan meal I thought was going to taste great—but ended up not at all to my liking (I am new to PUL, so I am not referring to any of your recipes). This one, on the other hand, was even better than I could have anticipated. Thank you! I was preping a non-vegan meal at the same time so the multiple steps tripped me up a bit (should have watched the video first). Even so this will be a “go-to” recipe for me.
Lucky to have an Asian supermarket near me and added the BB garlic sauce to our rotation. They also have AH-amazing produce so grabbed bok choy sprouts. Wouldn’t not have combined jarred peppers in this, but happy to have a push towards unexpected ingredient combos - the colour and sweetness were spot on. Not a big fan of high carb noodles, so swapped for only a sprinkle of brown rice vermicelli. Loved how with a bit of prep, this one comes together in a snap. Delicious, filling and def making again.
Made this last night! The tofu came out perfect and crispy. I subbed the black bean sauce (bc I didn't have any) with garlic sauce and used rice noodles instead too... Everyone loved it, including my non-vegan sister-in-law 🥰
Made this dish last night and we loved it! Healthy and tasty.
I made this meal for the entire week, tripled the recipe, and it’s been perfect!! Love the vinegar dressing. I’m trying to incorporate more vegan dishes and this recipe will definitely be on repeat.
This is the second time I'm making this. My husband has always been a fan of black bean garlic sauce and this recipe is perfect. Lots of flavour and easy to follow. Thank you for sharing such flavourful recipes. (Vegan on Vancouver Island)
OMG this is sooooo good!! Went to the toko last week to buy al the ingredients. i made it with rice instead of noodles. Also a good combination.
Hi PUL team , i tried this recipe and it turned out great but i was thinking of may be marinating the tofu in black bean sauce for like a couple hours to get more depth of flavor next time i make this recipe. Any thoughts on this? I am relatively new in using tofu so I am not sure if its even a reasonable idea
.
It was great. Whole family loved it.
Hi! any other veggies I could use instead of bok choy? As I am not a fan of it, Thanks!
A staple.
This was absolutely delicious and surprisingly easy to make! One bit of feedback, though: when you scale down the number of servings, the quantities in the ingredients list scale down correspondingly, but the quantities mentioned in the directions don't scale down (for example, the black bean garlic sauce in this recipe). I'm not sure if this is a problem across all recipes, or just this one, but I would assume it is not too difficult to fix!
Sadia, I love your recipes! I have tried plenty of them and this one is my absolute go to and favorite. Being vegetarian, sometimes I struggle finding variety in my protein sources and this one is really great way to boost the protein intake. :)
While we are on that topic, I had a nutrition related question which I wanted to ask - I have come across so many articles saying that frequent consumption of tofu may interfere with the hormones in women. Since you are a nutritionist yourself, I thought you will be the best resource to clear my doubt whether consuming tofu twice or thrice a week is bad or safe thing?
I really enjoyed this dish, but it wasn't my husband's fav (he's not a fan of the vinegar level I think). Any idea on how to make it a little less vinegary? Otherwise, I'll just keep making it for myself. ;)
I love this dish because the different components come together so well, but can also be swapped out with other veggies/sauces/plant proteins & still be delicious! If you don’t have black bean garlic sauce, I’ve made this with hoisin sauce or even soy sauce & garlic and it’s still AMAZING!
I’m going to try this recipe today. I only wonder whether the red bell peppers can be substituted as I am not a fan of them (although I’m willing to try the authentic recipe as it just looks delicious) I will definitely come back and say my opinion on the prepared meal but I’m sure it’ll be amazing
I like it! And I started using the black bean garlic sauce frequently for spontanous meals.
In the video you say rice vinegar, but on the ingredient list it says rice wine vinegar. Is there a difference and does it matter which one I use? Thank you so much
Another amazing nourish bowl! :D
I have been eyeing this recipe to make but can't get black bean garlic sauce in my grocery store. Can I substitute with anything or make this sauce at home from scratch?
Delicious recipe! Loved how there is a good amount of plant protein from the tofu and edamame. Didn't have green beans but it was still delicious without. We took red bell pepper and roasted it on the pan, since we don't have the jarred stuff. The flavour of the sauce is delicious! Would make again.