Is this dish healthy?

This dish provides a lot of vegetables, plant-protein and energy from the noodles. It’s balanced and provides a number of vitamins, minerals and antioxidants. Because we are using tofu and baking a majority of this dish, we end up with less saturated fat than the average dish.

How spicy is this dish?

The only component of spice in the ingredients comes from the chili garlic sauce. The small amount does not add a significant amount of heat. However, if you are sensitive, you can absolutely feel free to leave this ingredient out.

Is this dish oil free?

No. There was oil used to help keep the noodles from sticking and to help roast the vegetables. If you’d prefer not to use oil, I would suggest tossing the vegetables in soy sauce and a small amount of maple syrup to help caramelize them as they roast.

Sheet Pan Maple Soy Glazed Tofu and Noodles

Description

This bowl of Maple Soy Glazed Tofu is cooked on a sheet pan and served with noodles. Tossed with an easy to make maple soy stir-fry sauce and ready in 30 minutes.

Ingredients

Scale

Tofu

1 tbsp soy sauce
1 tbsp nutritional yeast
1–2 tsp chili garlic sauce
1 (~450 g) block of super firm tofu or pressed extra firm tofu

Stir Fry Sauce

1 clove garlic, crushed
1/2 inch piece of ginger, peeled and finely minced
3 tbsp soy sauce
1 tbsp hoisin sauce, I used a gluten-free variety
2 tbsp maple syrup
1 tbsp rice wine vinegar
1 tsp cornstarch
2 tbsp water

Noodles and Vegetables

4 servings of rice noodles
1 medium bok choy, chopped
1 cup broccoli florets
1 red bell pepper, roughly chopped
1 tbsp of avocado oil
Salt as needed

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Instructions

Prepare the Tofu. Set oven to 400F. To a medium sized bowl, add in your soy sauce, chili garlic sauce, and nutritional yeast to a bowl and mix to combine. Add in your tofu and toss it in the mix until fully coated. Place the tofu pieces on a lined baking tray.
Prepare the Vegetables. For the vegetables, add them to the same bowl and toss with oil and a pinch of salt. If your tray is large enough, add your vegetables to the tray with the tofu or place on a separate tray. Just make sure that your tofu and vegetables are spread out so everything is arranged on a single layer. Place the tofu and vegetables in the oven for 15 minutes to allow to roast.
To save on making a mess, prepare the sauce in the same bowl you’ve been using. Add all the stir-fry ingredients in and whisk together until there are no clumps of cornstarch remaining, then set aside.
When the tofu and veggies are done, remove from the oven and pour your sauce over the veggies and tofu. Toss everything together to coat and place the tray back in the oven for 10 minutes to help the sauce thicken around the vegetables.
Heat up water in a tea kettle and place the dry noodles in a separate bowl. Pour enough boiling water over your noodles to cover them and then cover the bowl and allow the noodles time to soften, about 4-5 minutes. Once softened, drain the noodles and toss with a teaspoon or two of oil to coat.
After baking, push the tofu and vegetables to the side of the pan. Add your noodles to the tray and toss in the residual sauce left in the pan. Serve a portion of noodles with the tofu and vegetables and enjoy.

Notes

Make sure to spread your tofu and vegetables out on a single layer to help everything roast evenly.

Aim for similar sized diced veggies. Cutting them evenly will help make sure that they cook evenly at the same time.

To prevent your noodles from sticking, make sure to toss your cooked noodles in a little oil before applying the sauce.

Noodle instructions will vary depending on the brand you use. I used Lotus Foods Rice ramen and was able to soak in boiling water to soften them. The time might vary, so look at your package to determine how you wish to prepare.