Tofu With Cilantro Pesto (Vegan)

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My 2012 food challenge – vegan one day per week.  The impetus – part sustainability, part recipe experimentation and part health.

This dish is very simple to make and tastes exquisitely good.  The tofu soaks up the cilantro pesto and gives it a fresh, spicy finish. The addition of the noodles makes it a comforting Winter dish.  Either green tea or soba noodles could be used for this dish. The green tea noodles have only 12 calories and 3g of carbs so are ideal if you a following a low-carb/anti-Candida diet.  Sea Tangle green tea noodles are my favorite. Soba noodles are rich in manganese which helps promote radiant skin.  If you are gluten-free, make sure the soba noodles are 100% buckwheat (often they are buckwheat and wheat). Alternatively, the tofu can be served over asparagus or green beans.

Cilantro can help to decrease abdominal bloating and is a great detoxifier. It’s particularly good with helping to remove mercury from the body.  So if you’ve been eating too much tuna or Chilean seabass lately, make up an extra large serving of the cilantro pesto.  Ginger could also be added to the pesto to warm it up a bit.

Experiment and have fun with your food!

Further Food Nutritionist Commentary:

Tofu is a great source of plant-based protein. It contains all of the essential amino acids making it a great option for vegans and vegetarians or anyone else who wants an alternative protein source. Additionally, tofu is linked to reducing the risk of heart disease, reducing the risk of some forms of cancer and also reducing the risk of diabetes.

By Camryn Goldstein

Tofu With Cilantro Pesto (Vegan)

  • Prep Time: N/A
  • Cook Time: 20 minutes
  • Servings: 2

Ingredients

6 ounces green tea noodles (or soba noodles)
1 teaspoon Extra Virgin Olive Oil
2 medium cloves of garlic
pinch of sea salt
2 small shallots
2 small serrano peppers, minced
1 bunch of cilantro
1 teaspoon fresh lime juice
2 tablespoons extra virgin olive oil
8 ounces of extra-firm tofu

Instructions

  1. Cook green tea/soba noodles as per package instructions. Drain, run under cold water, then toss with the 1 tsp of olive oil. To make cilantro pesto, put the remainder of ingredients (except tofu) in a food processor. Blend for 1 min or until the desired texture is achieved. Add more EVOO as required.
  2. Cut the tofu into slabs, and rub gently with olive oil. Using a cast-iron skillet, cook tofu on one side until golden brown, flip, and grill the other side as well.
  3. To assemble, toss the noodles with pesto, reserving enough to drizzle generously on top of the tofu. Place the tofu on top of the noodles, and drizzle with more pesto.
Cook green tea/soba noodles as per package instructions. Drain, run under cold water, then toss with the 1 tsp of olive oil. To make cilantro pesto, put the remainder of ingredients (except tofu) in a food processor. Blend for 1 min or until the desired texture is achieved. Add more EVOO as required. Cut the tofu into slabs, and rub gently with olive oil. Using a cast-iron skillet, cook tofu on one side until golden brown, flip, and grill the other side as well. To assemble, toss the noodles with pesto, reserving enough to drizzle generously on top of the tofu. Place the tofu on top of the noodles, and drizzle with more pesto.

Nutrition Information

Per Serving: Calories: 572; Total Fat: 22 g; Saturated Fat: 3 g; Monounsaturated Fat: 13 g; Polyunsaturated Fat: 5 g; Cholesterol: 0 mg; Sodium: 721 mg; Potassium: 520 mg; Carbohydrate: 75 g; Fiber: 2 g; Sugar: 2 g; Protein: 17 g

Nutrition Bonus:

Vitamin C: 13%; Vitamin A: 22%; Iron: 12%; Calcium: 30%

Take this pesto further by adding a scoop of matcha to the recipe! Learn more abut Further Food Mindful Matcha here.

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