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Sweet & Sour Tofu with Soba Stir Fry & Avocado

Sweet & Sour Tofu with Soba Stir Fry & Avocado

Prep: 10 min
Cook: 20 min
Total: 30 min
Servings: 4

A hearty meal of sticky, sweet and sour tofu served with a stir fry of soba noodles and bok choy. Served with a fresh avocado on the side.

Author Realizing Fitness
by Realizing Fitness
Recipe Ingredients

Ingredients & Directions

Recipe Ingredients

Ingredients

Yield: Tofu and Soba Noodles (4 Servings)
Needed Kitchenware: Frying pan or wok, cooking pot
Sweet & Sour Tofu
  • 1 block tofu, extra firm, drained and torn in chunks
  • 2 tbsp oil, neutral in flavor
  • 2 tbsp dark soy sauce
  • 2 tbsp soy sauce
  • 3 tbsp maple syrup
  • 2 tbsp ketchup
  • Freshly squeezed lemon juice from ½ lemon
Soba Noodle Stir Fry
  • 400g soba noodles
  • 2 tbsp oil, your choice
  • 4 cloves garlic, minced
  • 4 baby bok choy, sliced
  • 1 bunch spring onion, sliced
  • 2-4 tbsp soy sauce, to taste
  • 2 tbsp sesame seeds
Side Items
  • 2 avocados, sliced
Recipe Directions

Directions

  • ⁣In a frying pan, over medium-high heat, cook tofu in oil until crispy and golden on all sides. Toss in sauce ingredients and cook for a minute, stirring often, until tofu is evenly coated and sticky. Remove from pan and set aside.
  • ⁣Cook the soba noodles according to package instructions.
  • ⁣While the soba noodles cook, in the same frying pan used for the tofu, add oil and fry garlic, bok choy and most of the onions. Season with soy sauce. ⁣
  • ⁣Drain the noodles and add to frying pan. Toss with veggies and season with soy sauce according to your taste.
  • ⁣Toss in tofu and cook for a minute. Transfer to bowls and serve with ½ sliced avocado, sliced green onion and sesame seeds. Enjoy!⁣
Notes

Dark soy sauce is lighter in salinity in taste than regular soy sauce as it has added sugar and molasses. It is sweeter and deeper in flavor. You can substitute dark soy sauce with tamari, light soy sauce, or coconut aminos. You may add a splash of molasses or dark brown sugar as well.

Recipe nutrition

Nutritional Information

Yield: 4 Meals
Servings: 4
Information per serving:
Energy: 533 kcal
Carbohydrate: 49.3 g
Protein: 21.7 g
Fiber: 10.4 g
Sugar: 15.5 g
Fat: 31.9 g
Monounsaturated Fat: 11.3 g
Polyunsatured Fat: 12.2 g
Omega-3: 1.3 g
Omega-6: 10.7 g
Saturated Fat: 5 g
Trans Fat: 0.1 g
Cholesterol: 0 mg
Choline: 67.3 mg 16% DV
Folate: 86.8 µg 22% DV
A: 5326.2 IU 228% DV
B1: 0.2 mg 21% DV
B2: 0.4 mg 38% DV
B3: 2.7 mg 19% DV
B5: 2.3 mg 46% DV
B6: 0.4 mg 33% DV
B12: 0 mg 0% DV
C: 54.9 mg 73% DV
D: 0 IU 0% DV
E: 2.7 mg 18% DV
K: 63.3 µg 70% DV
Calcium: 492.6 mg 49% DV
Copper: 0.4 mg 43% DV
Iron: 4.7 mg 26% DV
Magnesium: 90.6 mg 28% DV
Manganese: 1.9 mg 108% DV
Phosphorus: 231.6 mg 33% DV
Potassium: 954.7 mg 20% DV
Selenium: 25.4 µg 46% DV
Sodium: 1881.2 mg 125% DV
Zinc: 2.3 mg 28% DV

Please note nutritional information varies dependent on agricultural conditions, consistency in manufacturing processes, and honesty in reporting. We cannot accurately report on the amount of harmful chemicals or beneficial plant constituents that might be present in these ingredients. We cannot report on the content of material added during the cooking process. We cannot guarantee if the vitamins present are natural or synthetic. We make no guarantees to the accuracy of this information and continue to suggest purchasing organic, high-quality, fresh ingredients from local, trusted sources. Percent Daily Values are based on a 2,000 calorie diet and values come regulated from the FDA. Your daily values may be higher or lower depending on your needs.

Tips, Suggestions, Photos, & More Information

sweet and sour tofu with soba noodles and avocado

Sweet and Sour Tofu

Super savory, sweet and sour tofu! The tofu is stir fried until a firm texture appears and tossed in the sauce which coats it thickly until it becomes sticky. It is SO GOOD.

Served with stir-fry soba noodles and greens. Topped with avocado.

The best part of this recipe is that is uses ingredients you probably already have stocked in your kitchen and if not, the substitutions are very easy to do.

Dark Soy Sauce Substitute

Dark soy sauce is lighter in salinity in taste than regular soy sauce as it has added sugar and molasses. It is sweeter and deeper in flavor. You can substitute dark soy sauce with tamari, light soy sauce, or coconut aminos. You may add a splash of molasses or dark brown sugar as well.

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