Inspiring healthier eating one dish at a time

Maple Miso Tofu with Broccoli and Soba Noodles

I was never a really huge fan of tofu until I got a major tip from one of my favorite vegetarian blogs, Oh My Veggies.  Kiersten always recommends baking it because as she says “wonderful things happen when you bake tofu”.  She mentioned this recipe for Maple Miso Tofu on her blog a while ago, and it looked and sounded so good, I had to try it.

And yup, she was right.  Wonderful things do happen when you bake tofu, and now I won’t eat it any other way!  Gone is the slithery texture of not quite cooked enough egg white and the non-assertive flavor – is it trying to be chicken, fish, egg white… What are you?  Like I said, I was never a big fan. 

Baked tofu is firm, flavorful, and really delicious.  The texture is chewy and substantial, and the sauce gets deliciously concentrated and the entire thing is perfect.  This is tofu that knows what it wants to be.


If you’re on the fence about the whole tofu thing, please try this – I promise you won’t be disappointed, and it will open up a whole new world of veggie deliciousness for you.  To get the best texture, drain the tofu well by place it in a colander with some paper towels on top and pressing it with a heavy pot for about 30 minutes.

 

Maple Miso Tofu with Broccoli and Soba Noodles|Craving Something Healthy

 

 

Maple Miso Tofu with Broccoli and Soba Noodles|Craving Something Healthy

 

Maple Miso Tofu with Broccoli and Soba Noodles

Yield: 4 servings

Ingredients

  • 1 block firm tofu, pressed for at least 30 minutes to drain any water
  • 1/4 cup white miso
  • 1/4 cup maple syrup + 2 tablespoons (divided)
  • 1/4 cup low sodium soy sauce
  • 2 tablespoons unseasoned rice vinegar
  • 1 tablespoon chili sauce (or less to taste)
  • 1 tablespoon toasted sesame oil
  • 1 bunch broccoli crowns cut into 1-inch florets
  • 6 ounces Soba noodles
  • sesame seeds, toasted (optional)

Instructions

Preheat oven to 350 degrees and spray a baking pan with nonstick spray.

Slice the tofu into 1/2-inch thick slabs and lay in a single layer on the baking sheet.

Mix together miso, 1/4 cup maple syrup, soy sauce, vinegar, chili sauce and sesame oil and brush half of the mixture over both sides of each tofu slice.

Bake tofu for about 20 minutes, or until browned and maple-miso sauce starts to caramelize, flipping halfway through, and brushing with a little more sauce if necessary.

While tofu is baking, cook noodles in water according to package directions, and lightly steam broccoli.

Add remaining 2 tablespoons of maple syrup and 1/4 cup of water to remaining maple-miso sauce and toss with noodles and broccoli.

Add tofu to seasoned noodles and broccoli and garnish with toasted sesame seeds if desired.

Notes

Maple Miso Sauce recipe courtesy of Kiersten at Oh My Veggies

Nutrition Facts
Serving Size
Servings Per Container 4

Amount Per Serving
Calories 305 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 669mg 28%
Total Carbohydrate 56g 19%
Dietary Fiber 2g 8%
Sugars 15g
Protein 12g 24%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

http://cravingsomethinghealthy.com/maple-miso-tofu-with-broccoli-and-soba-noodles/

5 Responses to “Maple Miso Tofu with Broccoli and Soba Noodles”

  1. Hi Anne,

    I love baked tofu as long as it has a good marinade. This one sounds pretty tasty, and I like that it’s served with soba noodles. Looking forward to trying it. What type of chili sauce did you use?

    • Anne says:

      I always keep a jar of Sambal Oelek chili paste in the refrigerator, so that’s what I used. I think Sriracha would also work fine if you don’t have chili paste – just gives it a little kick. Let me know if you like it!

  2. I don’t need convincing when it comes to tofu. I love it, slimy or baked it is all good to me. I even like agedashi tofu! But my kiddos on the other hand, have only recently started enjoying it. And for them it HAS to be baked. They love it, and I am sure they would really go for the flavors in this recipe. Thanks for sharing it.

  3. Jerilyn says:

    Hi…I am new to your website and like what I see! I have never used miso, just seen it in the stores. Is there a particular brand of white miso that you prefer? Thanks.

    • Anne says:

      Hi Jerilyn – thanks so much for visiting! I’m actually kind of new to miso myself. I’ve know about it as a seasoning ingredient for a long time, but only recently started using it. I would recommend starting with white or yellow miso which has a milder flavor than the darker ones. I also recommend buying organic and non-GMO miso because soybeans in the US are almost always GMO and heavily treated with pesticides. Let me know if you have any other questions!

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