Asian Tofu Lentil Noodle Bowl

This recipe was created by HSUS’s expert chefs and approved by HSUS’s team of registered dietitians.

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Servings: 12

Serving Size: 15.22 ounces

Ingredients

3 tbsp Oil, Canola
1 cup Onions, Yellow, small dice
6 1/2 tsp Garlic, cloves, peeled, minced
3 1/2 cups Tofu, Extra Firm, drained, pressed, cubed
5 cups Beans, Lentils, cooked
1 1/2 cups Oats, Rolled, dry
1/2 cup Panko Bread Crumbs
1 tsp Salt, Kosher
4 tbsp + 2/3 cup Soy Sauce, regular
1/2 cup Sauce, Hoisin
3 cups Broccoli, fresh, florets
1/2 cup Limes, juice
1/4 cup Sugar, White, granulated
1/2 tsp Red Pepper Flakes
6 tbsp Cilantro, fresh, chopped
6 tbsp Mint, fresh, chopped
2 1/2 cups Vegan Kimchi Chopped
~ 8 cup Noodles, Rice, Cooked
3 3/4 cups Pepper, Bell, Red, sliced
3 tsp Sesame Seeds, White

Preparation

1. For Asian Tofu Lentil Meatballs – On a flat top grill heat oil over medium-high heat. Add onions and cook for 3-5 minutes. Add garlic and cook for 1 minute. Remove from heat and reserve.
2. In a food processor process to a puree tofu and half of listed lentils (do this in batches as needed). Place puree into a large mixing bowl. Add remaining lentils, onion mixture, oats, bread crumbs, salt, and 4 tbsp soy sauce. Mix well.
3. Preheat oven to 350°F. Portion mixture into 1.5 ounce balls. Place on a parchment lined sheet pan spacing an 1/2 inch between each ball (use multiple sheet pans as needed). Bake in oven for 15 minutes and then rotate pan. Bake again for another 15 minutes or until balls are golden brown. Remove from oven and using a pastry brush, glaze each ball with Hoisin sauce. Hold hot for service.
4. For Broccoli – Preheat oven to 450°F. In a large mixing bowl, toss broccoli and 1 tbsp oil together. Place on a parchment lined sheet pan and roast in oven for 10-15 minutes or until tender and slightly charred. Hold hot for service.
5. For Sauce – In a mixing bowl combine 2/3 cup soy sauce, 2/3 cup water, 1/2 cup lime juice, 1/4 cup sugar, 2 1/2 tsp garlic, and 1/2 tsp red pepper flakes and whisk well until sugar is fully dissolved. Hold for service.
6. To plate – In a mixing bowl, combine cilantro, mint, and kimchi together. In a 1/2 hotel pan or large mixing bowl, toss noodles in sauce to coat and hold for service. Remove 4 ounces of noodles, allowing them to drain slightly and place in bottom of serving bowl. Add three meatballs to top side of bowl. Place 1 ounce of kimchi mixture in center of bowl. On bottom side of bowl add 1 ounce of roasted broccoli. Add 1 ounce of sliced red bell pepper to right side of bowl. Garnish meatballs with 1/4 teaspoon of sesame seeds.

Nutrition information 

Calories: 905 Total Fat: 8.5g Saturated Fat: 1g Trans Fat: 0g
Carbohydrate: 180g Fiber: 13.5g Total Sugars: 12.5g Protein: 29.6g Sodium: 1867mg

The nutrition information is an estimate based on general ingredients. These amounts will vary based on the products you are using.