Cold Sesame Tofu & Cucumber Noodle Bowl

Tofu is one of Dr. Lara's recommended plant-based proteins — and one of the only proteins on the Awakening Program that requires zero cooking. This cold bowl comes together in 15 minutes, uses cucumber ribbons in place of noodles, and is the most refreshing meal you can make when August heat in Tampa Bay makes the idea of turning on the stove unthinkable. For more on why Dr. Lara recommends soy-based proteins, read Some of My Favorite Foods for Weight Loss. For a warm plant-based side that pairs well, try the Mushroom and Spinach Cauliflower Rice.

Prep Time: 15 minutes | Cook Time: 0 minutes | Total Time: 15 minutes Yield: 2 servings Categories: Lunch, Dinner, Vegetarian, Vegan, Meal Prep Per Serving: 4 protein servings | 0.5 tsp sugar

Ingredients

• 12 oz soft tofu, drained and cubed (3 oz = 1 protein serving)
• 2 medium cucumbers, spiralized or peeled into ribbons
• 2 tablespoons rice wine vinegar (light, unseasoned)
• 1 tablespoon sesame oil
• 1 tablespoon low-sodium soy sauce or coconut aminos
• 1 teaspoon fresh ginger, grated
• 2 cloves garlic, minced
• ½ teaspoon red pepper flakes (optional)
• 1 tablespoon sesame seeds
• 2 scallions, thinly sliced
• Fresh cilantro to garnish (optional)

Instructions

1. Drain tofu. Remove tofu from packaging and drain thoroughly. Pat dry with paper towels and cut into 1-inch cubes. For a firmer texture, press tofu between paper towels with a heavy book for 10 minutes before cubing.
2. Make dressing. In a small bowl, whisk together rice vinegar, sesame oil, soy sauce, ginger, garlic, and red pepper flakes.
3. Prep cucumber. Spiralize or use a vegetable peeler to create cucumber ribbons. Lightly salt and let sit for 5 minutes to release excess moisture. Pat dry.
4. Assemble. Divide cucumber noodles between two bowls. Top with tofu cubes.
5. Dress and garnish. Drizzle dressing over each bowl. Top with sesame seeds, scallions, and cilantro if using. Serve immediately or refrigerate up to 30 minutes for a colder, more marinated flavor.

Nutrition Info

1 serving = 4 protein servings | 0.5 tsp sugar Soft tofu: 3 oz = 1 protein serving. This recipe uses 6 oz per serving = 2 protein servings from tofu. Cucumber and scallions are effectively free. The remaining sugar comes from the soy sauce and ginger — use coconut aminos for a slightly lower sodium option.

Note: The protein count of 4 servings assumes 6 oz tofu (2 servings) plus 2 egg whites or 1 oz of an additional approved protein added to the bowl if desired. As written with tofu only, this meal provides 2 protein servings — consider pairing with a side protein or increasing tofu to 12 oz per serving for a full 4-protein meal.