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Mediterranean Diet Peanut Noodles & Veggies Bowl Recipe.

Peanut Noodles & Veggies Bowl

The Peanut Noodles & Veggies Bowl recipe draws inspiration from the vibrant and diverse flavors of Asian cuisine. The use of peanut butter, soy sauce, chili oil, and sesame oil in the dressing brings a distinct Asian flair to the recipe, adding depth and complexity to the overall flavor profile. The inclusion of tofu, a popular protein source in Asian cuisine, provides a plant-based alternative that is both nutritious and satisfying. Tofu's ability to absorb flavors makes it an excellent choice for this recipe, allowing it to complement the dressing and vegetables with its subtle yet distinctive taste.


  • 4 oz cooked noodles

  • 6 oz extra firm tofu

  • 1 cup red cabbage

  • 1/2 cup carrots

  • 1/2 cup edamame

  • 1/4 cup cucumbers


  • 1 Tbsp peanut butter

  • 1 Tbsp low-sodium soy sauce

  • 1 tsp chili oil

  • 1/2 Tbsp rice vinegar

  • 1/2 Tbsp sesame oil

  • 1 Tbsp warm water


  • 1/4 cup toasted unsalted peanuts

  • Pickled red onions

Total Nutrition:

Calories: 700 kcal per serving

Protein: 44g

Fat: 28g

Carbohydrates: 75g

Fiber:  18g

*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.


  1. Cook your noodles according to the package instructions. Once cooked, rinse them with cold water and drain to prevent further cooking. This helps maintain their texture and prevents them from sticking together.

  2. Cube the extra firm tofu into bite-sized pieces. You can choose to cook the tofu in an air fryer for a deliciously crispy texture. Set your air fryer to 400°F (200°C) and cook the tofu for approximately 10 minutes. Remember to shake the tofu after 5 minutes to ensure even cooking. Alternatively, you can pan-fry or bake the tofu until golden and crispy.

  3. In a small bowl, mix together the peanut butter, low-sodium soy sauce, chili oil, rice vinegar, sesame oil, and warm water. Stir until the ingredients combine into a creamy and smooth dressing. Adjust the flavors to your preference by adding more soy sauce or chili oil if desired.

  4. Plate your tofu, cooked noodles, and an assortment of fresh vegetables including red cabbage, carrots, edamame, and cucumbers. Feel free to add more vegetables of your choice to enhance the nutritional value of your bowl.

  5. Drizzle the peanut dressing generously over the tofu, noodles, and vegetables. The flavorful dressing adds a delightful taste and brings all the elements together.

  6. Garnish your Peanut Noodles & Veggies Bowl with toasted unsalted peanuts for a crunchy texture and a burst of nuttiness. You can also add some pickled red onions for a tangy and colorful touch.

  7. Finally, it's time to enjoy your delicious creation! Bon Appétit!

This Peanut Noodles & Veggies Bowl recipe offers a mouthwatering way to incorporate the principles of the Mediterranean diet into your culinary adventures. Packed with nutrient-rich vegetables, protein from tofu, and a flavorsome peanut dressing, this dish is both satisfying and nourishing. So why not give it a try and indulge in a bowl of wholesome goodness? Enjoy this delectable recipe as part of your Mediterranean diet journey and reap the benefits of a healthy and delicious meal.


Printable Copy of the Recipe Card



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