Cilantro Noodles, Broccoli with Garlic, Ginger & Sliced Almonds

Cilantro Noodles, Broccoli with Garlic, Ginger and Sliced Almonds

Photo by Tina May

I love cilantro and use it generously in High5Kitchen salsas and soups. The cilantro noodle bowl with its pan-roasted tofu, broccoli, scallions, ginger and garlic uses generous amounts of this flavorful herb. When available I replace broccoli with Romanesco a vegetable that resembles a cauliflower, but has light green pointy florets and tastes like a broccoli-cauliflower mix.

Serves 6
Asterisks (*) indicate suggested substitutions.

Ingredients

Vegetables

  • Broccoli florets………….. 4 cups
  • Scallions ………………1/2 cup chopped

Fruits

  • Lemon……………. zest from one lemon
  • Fresh squeezed lemon juice….2-3 teaspoons

 Whole Grains

  • 12 ounces dried soba/buckwheat noodles

Beans/Legumes

  • 12 ounces extra-firm nigari tofu

Nuts & Seeds

  • Sliced Almonds………………….1/4 cup

Herbs & Spices

  • Fresh cilantro…………………… 2 cups chopped
  • Garlic ………………… 3 minced cloves
  • Ginger root ………………… ¼ fresh minced
  • Black Peppercorns ………… freshly ground to taste
  • Himalayan salt…… 1/8 tsp or to taste

 Liquids:

  • Olive oil (Extra virgin from California)……..1/4 cup  (*or to taste)
  • Juice of Myer Lemon…………… fresh squeezed 2-4 teaspoons

Preparations:

Cilantro Noodle Bowl

Cilantro Noodle Bowl variations: swap out scallions and add chopped celery, red onion slices and mandarins.

1. Wash, chop, dice, mince, juice and zest vegetables, lemon, herbs and spices. This is a quick meal and will be a pleasant experience if you prepare a head of time.  I use the back of a stainless steel spoon to peel ginger (no need to peel if using a rasp or microplane). I have minced with a cook’s knife, used a microplane or rasp or garlic press on both garlic and ginger with good results on all counts but the microplane and cook’s knife are my favorites.

2. Use a little grapeseed oil expeller pressed from California (1/2 teaspoon) on bottom of well-seasoned cast iron frying pan. In a pinch you can use olive oil but grapeseed oil has a higher smoke point than olive oil. Drain tofupat dry, and cut it into ½ inch match sticks. Cook over medium-high heat until pieces are brown on each side, about 3-4 minutes each side. I often sprinkler a favorite herb mix on the tofu for more flavor (here any garlic, onion, pepper, ginger mix would be good).

3. While tofu is pan roasting, bring 2 quarts of water to a boil slowly adding noodles, separating gently by stirring.  Once boiling add 1 cup of cold water. Bring to boil again and add broccoli florets for no more than one minute. Check noodles. They should be firm yet tender and broccoli barely cooked. The whole process takes less than five minutes.

4. Drain noodles and broccoli and rinse under cold running water to stop the cooking process and remove starch from the noodles.  Add zest from lemon and set aside in colander.

5. Whisk olive oil with chopped cilantro, minced garlic and ginger and lemon juice. Add salt using your taste preferences.

6.  Add dressing to noodles, broccoli, pan roasted tofu, chopped scallions and toss to mix well. Top with sliced almonds and ground pepper.

Good warm or cold.

Nutritional information:

This recipe is very low in cholesterol and is a good source of manganese,  Vitamins C and K.

Per Serving:

  • Calories 360; Total Fat 13g (2 saturated);
  • Cholesterol 0mg; Sodium 543mg;
  • Total Carb 52 g; Dietary Fiber 3g;
  • Sugar 2g; Protein 15g.
  • Vitamins A (17% DV), C (119% DV), (15%DV), K (126% DV);
  • Thiamin (27%DV); Riboflavin (14%DV); Niacin (13%DV);
  • B6(15%DV); Folate (21%DV); Pantothenic Acid (10%DV);
  • Calcium (10%DV); Iron (17%DV); Magnesium (25%DV);
  • Phosphorous (27% DV); Potassium (16%DV);
  • Sodium (23%DV); Zinc (12%DV); Copper (19%DV);
  • Manganese (51% DV) Selenium (3%DV); and
  • Total Omega 3 Fatty Acids 96.7 mg; Total Omega 6 Fatty Acids 1493 mg .

To calculate your nutritional count for modifications or your own recipe check out Nutritionaldata.self.com.

 

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