Vegetable Noodles with Crispy Tofu and Peanut Sauce

Crispy tofu and spiralized vegetables are gently tossed with a tasty peanut sauce for a simple meal with lots of color and flavor.

This sponsored recipe is brought by Kikkoman® as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

Recipe by Deborah Murphy, MS, RDN


  • 14-ounce block firm tofu
  • cooking spray
  • 1 medium zucchini
  • 1 red bell pepper
  • 2 carrots
  • 2 cups thinly sliced purple cabbage
  • 1/3 cup creamy peanut butter
  • 2 tablespoons Kikkoman® Less Sodium Soy Sauce
  • 1 tablespoon fresh squeezed lime juice
  • 1 teaspoon Kikkoman® Rice Vinegar
  • 2 tablespoons water
  • ½ cup cilantro
  • ¼ cup chopped peanuts


Preheat oven to 350° F and line a baking sheet with parchment paper. Cut tofu into ¾-inch pieces and arrange in a single layer on baking sheet. Spray with cooking spray and bake for 25 to 30 minutes or until tofu is golden brown. Set aside to cool.

While tofu is baking, spiralize zucchini into noodles and add to a large mixing bowl. Thinly slice red pepper and add to the same bowl. Peel carrots, and then use the vegetable peeler to cut carrots into thin ribbons. Add to the mixing bowl. Thinly slice cabbage and add to the rest of the vegetables in the bowl. Toss to mix.

To make the peanut sauce, combine the peanut butter, soy sauce, lime juice, vinegar and water in a small bowl and whisk until a thick sauce forms. Add sauce, tofu and cilantro to the mixing bowl with the vegetables and use a wooden spoon to mix until everything is coated with sauce. Transfer everything to a serving dish and top with chopped peanuts to serve. Serves 4.

Nutrition Information
Serving Size:

CALORIES 297; TOTAL FAT 20g; SAT. FAT 3g; CHOL. 0mg; SODIUM 459mg; CARB. 15g; FIBER 5g; SUGARS 7g; PROTEIN 18g

Deborah Murphy on FacebookDeborah Murphy on InstagramDeborah Murphy on PinterestDeborah Murphy on Twitter
Deborah Murphy
Deborah Murphy, MS, RD, practices clinical dietetics in Chicago. She shares practical nutrition tips and healthy recipes on her personal blog, Dietitian Debbie Dishes. In her free time, you’ll likely find her either shopping the farmers market or in the kitchen, camera and spatula in hand. Connect with Deborah on Twitter and Instagram.

Apron OvenMitt