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Tuesday: High-Protein Noodle Bowl with Creamy Hummus Sauce

Tuesday: High-Protein Noodle Bowl with Creamy Hummus Sauce

Nisha Vora
5 from 5 votes
Prep Time 25 mins
Cook Time 25 mins
Total Time 50 mins
Course Lunch
Cuisine American
Servings 4


  • 2-4 ounces brown rice or soba noodles (leftovers from Monday)

4 ounces Crispy Tofu* (or as much tofu as you want)

  • One (14 or 16-ounce) block of extra-firm or firm tofu
  • A few pinches of kosher salt or sea salt
  • 1/2-3/4 teaspoon ground cumin (optional; can use a different spice)
  • 1/2- 1 tablespoon olive oil (or oil of choice)

Creamy Hummus Sauce

  • 1/4- 1/3 cup hummus
  • ~1 teaspoon lemon zest
  • 1 tablespoon lemon juice, plus more as needed
  • 1/4- 1/2 teaspoon garlic powder
  • Pinch of red pepper flakes, if desired
  • Salt and black pepper to taste, as needed
  • 2-4 tablespoons water
  • ~1/2 cup edamame
  • 1 large carrot, shaved into ribbons*
  • ~1/2 cup kale, thinly sliced or arugula


  • Cook Tofu. Preheat the oven to 400°F/204°C. Drain the tofu and press for 20 minutes to remove excess water. Once pressed, cut the tofu into cubes and add to a large mixing bowl with a few pinches of kosher salt (or sea salt) and ground cumin. Toss gently to coat all of the tofu pieces.
  • Heat a cast-iron or oven-safe skillet over medium heat with the oil. once the skillet is hot, add the seasoned tofu. Cook for 7-8 minutes, flipping once, or until the tofu has begun to brown.
  • Transfer the pan to the heated oven for 10-15 minutes, or until the tofu is firm and crispy.
  • Make the Creamy Hummus Sauce. Add the hummus, lemon zest, lemon juice, garlic powder, and red pepper flakes to a small bowl. Whisk to combine. Add enough water to thin so that a creamy yet pourable sauce forms. Taste for seasonings, adding salt and pepper as needed, or more lemon juice for acidity.
  • Assemble. Toss the pasta with the Creamy Hummus Sauce. Add in the Baked Tofu, edamame, carrot ribbons, kale/arugula, and any other ingredients to jazz it up. Toss to combine.



* Use a Y-shaped vegetable peeler to shave carrots into ribbons. Or, you can shred them using a grater or chop them into matchsticks.
**You will use half of the tofu in Tuesday’s lunch and half in Wednesday’s lunch.
***If you bought just one block of tofu, cook 1/2 or 3/4 of the block for Tuesday & Wednesday lunches; store the remaining uncooked in an airtight container, covered with cool water, in the fridge.
****If you bought two blocks of tofu, cook one block for Tuesday & Wednesday lunches (serve any leftovers with dinner), and keep the other tofu block for Friday’s lunch.
Keyword gluten-free, nut-free
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