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Betty’s Vegetable Stir-Fry with Tofu and Buckwheat Noodles

An easy weeknight dinner inspired by Ayurveda. Each vegetable is cooked separately so nothing gets overcooked and mushy, then everything is tossed with a ginger, turmeric and coconut aminos sauce.

Difficulty: Intermediate
Dietary: Dairy Free, Egg Free, Gluten Free, Nut Free, Vegan, Vegetarian
Ingredients
  • 3-5 tablespoons avocado oil (or another high heat oil such as sunflower oil)
    • Vegetables, tofu and noodles
  • 3 cups cabbage coleslaw mix (white and red cabbage, carrots; or napa cabbage or bok choy)
  • 2 cups baby broccoli florets
  • 1 cup snow pea pods
  • 6 mini colorful bell peppers (cut into strips (or 1 medium bell pepper))
  • 1 medium red onion (sliced lengthwise)
  • 16 ounces extra firm tofu (well drained, cut into 1/4 inch cubes (optional))
  • 1/2 tsp low sodium organic tamari
  • 1 8 oz package 100% buckwheat soba noodles (or an alternative noodle of your choice)
    • Sauce
  • 1 inch knob each fresh ginger and fresh turmeric (peeled)
  • 2/3 cup organic coconut aminos
  • 1 clove garlic* (optional)
  • 1 Tbsp toasted sesame oil
  • 1 tsp real maple syrup
  • 1/2 cup water or vegetable broth
    • Thickener
  • 1 Tbsp organic corn starch or arrowroot powder
  • 1 Tbsp cold water
    • Spices
  • 1 whole star anise
  • 1/4 tsp cinnamon powder
  • 2 tsp onion powder
  • 1 clove, ground
  • 1/2 tsp freshly ground black pepper
  • 3/4 tsp cumin-fennel-coriander spice blend (see notes)
  • pinch cayenne pepper (optional)
  • Himalayan mineral salt and black pepper
  • additional coconut aminos (for topping)
Instructions
    Prepare
  1. 1
    Wash, rinse, dry and slice all the vegetables and set aside. Peel the ginger and turmeric.
  2. 2
    Mix the ground spices and star anise in a small bowl and set aside.
  3. 3
    Place all the sauce ingredients in a high-speed blender and blend until smooth. Set aside.
  4. 4
    Mix the corn starch and cold water in a small bowl to make the thickener. Set aside.
  5. 5
    Dice the tofu into 1/4 inch cubes. Start boiling about 8 cups of water for the soba noodles. Have a large metal bowl or pot ready for the cooked ingredients.
    6. Cook
  6. 6
    Heat a large skillet or wok on medium-high for a couple of minutes, then add 1 Tbsp of oil. Cook each ingredient separately so nothing gets overcooked.
  7. 7
    Add the coleslaw mix with a pinch of salt and cook, stirring frequently, for 3-4 minutes until cooked but al dente. Move to the large bowl.
  8. 8
    Add 1 tsp oil, the broccoli and 1 Tbsp of water. Sauté for 1-2 minutes until bright green and crisp. Add to the bowl. Cook the snow peas the same way.
  9. 9
    Add 1 tsp oil and sauté the bell peppers for about 1 minute, then the onions for about 2 minutes, adding each to the bowl.
  10. 10
    Add 1 Tbsp oil and the tofu, and sprinkle with the tamari. Cook, stirring every 2-3 minutes, until toasted and browned, about 7-10 minutes. Add to the bowl.
  11. 11
    While the tofu cooks, cook the soba noodles about 5-6 minutes so they don't get mushy. Drain, rinse with cold water, drain well again, and add to the bowl.
  12. 12
    Heat the sauce in a small pan with the spice blend and star anise and bring to a boil.
  13. 13
    Add the thickener to the boiling sauce, stirring constantly. When the sauce is no longer cloudy and is thicker, it is done. Turn off the heat and season with salt, black pepper and more coconut aminos to taste.
  14. 14
    Pour the sauce over the noodles, tofu, and veggies. Mix carefully and thoroughly. Enjoy!
Note
  • *Garlic: I ran out of fresh garlic, so I used about 1/4 tsp dried black garlic flakes.
  • Thickener: if it becomes too thick after sitting, add just 1/4 tsp water to thin it slightly.
  • Cumin-fennel-coriander spice blend: grind 1 Tbsp each of whole cumin, fennel and coriander seed finely in a spice grinder, or use a mortar and pestle for a coarser blend.
  • Vata: use whole wheat soba noodles in place of buckwheat. Pitta: omit cayenne and add some bitter greens such as kale. Kapha: add cayenne and extra black pepper.
  • Time saving: prep vegetables after grocery shopping and keep them in containers to use within 2 days, buy pre-chopped vegetables, and make spice blends ahead of time.
Read it online: https://www.bwellayurveda.com/recipe/bettys-vegetable-stir-fry-tofu-buckwheat-noodles/

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