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If you’re looking for a satisfying plant-based meal that’s packed with protein and fiber, these tofu peanut noodle bowls are your solution. These bowls have crispy tofu, rice noodles, edamame, a refreshing cucumber salad, and a creamy peanut sauce. They’re loaded with flavor and texture while still being incredibly nutritious.

While I don’t personally follow a vegan diet, I think it’s great to include plant-based meals every once in a while. Plant-based proteins tend to be more affordable and quicker to cook. Each serving of this meal provides an impressive 38 grams of protein along with 10 grams of fiber, making it a filling and balanced meal that can help keep you satisfied for hours.

In addition to being high in protein, these bowls are packed with nutrients. Tofu and edamame provide complete plant proteins, iron, and other important minerals. The cucumber salad adds freshness and crunch, while the peanut sauce contributes healthy fats that help make the meal more satisfying. The combination of protein, fiber, and healthy fats makes this a well-balanced option for lunch or dinner.

My favorite way to prepare tofu is in the air fryer. It creates a crispy exterior while keeping the inside tender, and it requires very little oil. If you don’t have an air fryer, don’t worry. You can easily pan-fry the tofu in until golden brown and crispy. Both methods work well, but the air fryer is definitely my go-to for convenience and texture.

These bowls are also excellent for meal prep. You can prepare the tofu, noodles, cucumber salad, and peanut sauce ahead of time and assemble everything throughout the week for quick and easy meals. They keep well in the refrigerator and are perfect for busy weekdays. I hope you enjoy this recipe! Leave a comment below if you try it.

Tofu Peanut Noodle Bowls

These tofu peanut noodle bowls are a quick, easy, and delicious vegan meal with 38 g of protein and 10 g fiber per serving.

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Prep 20

Cook 20

Total 40

Course Main Course

Cuisine Vegan, Vegetarian

Servings 4

Calories 619 kcal

Ingredients

For the Bowls

6 oz uncooked rice noodles
2 cups cooked edamame beans
1/2 cup cilantro, chopped (optional, for topping)
2 tbsp peanuts, chopped (optional, for topping)
4 tbsp pickled ginger (optional, for topping)

For the Tofu

16 oz super firm tofu
1 tbsp sesame oil
2 tbsp low sodium soy sauce
1 tsp garlic powder
1 tsp ginger powder

For the Peanut Sauce

3 tbsp peanut butter
2 tbsp low sodium soy sauce
1 tbsp honey or maple syrup
1 tbsp rice vinegar
1/2 tsp ginger powder

For the Cucumber Salad

1 large cucumber, sliced
1/2 tbsp soy sauce
1/2 tbsp sesame oil
1/2 tbsp rice vinegar
1 tbsp toasted sesame seeds

Instructions

Cook rice noodles according to directions on package.
Next, start on the tofu. Pat dry with paper towels to remove moisture, then chop into cubes. Place into a bowl, add sesame oil, soy sauce, garlic, and ginger and mix to evenly coat the tofu. Air fry at 400F for 12-15 minutes until crispy and browned. Alternatively, you can pan fry over medium heat for 12-15 minutes while stirring until browned.
In a small bowl, add all peanut sauce ingredients and mix thoroughly. If the sauce is too thick, add a tiny bit of warm water while mixing until it reaches your desired consistency.
Add all cucumber salad ingredients to a medium bowl and mix until the cucumber is evenly coated.
Heat edamame beans in the microwave or stovetop.
To assemble the bowls, add rice noodles, edamame, tofu, and cucumber salad to your bowl. Drizzle the peanut sauce over the bowls and top with cilantro, peanuts, and pickled ginger if desired.

Video

Notes

I like to use the Trader Joe’s high protein super firm tofu because it doesn’t break apart easily. If you don’t have a Trader Joe’s nearby, an extra firm tofu should work, just be sure to pat it very dry.

Tofu Peanut Noodle Bowls