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Tag Archives: low carb vegetarian

Crispy Tofu with Baby Bok Choy and Shirataki Noodles in Peanut Sauce

Low carb crispy Tofu with Baby Bok Choy and Shirataki Noodles in Peanut Sauce

This peanut sauce recipe has been adapted over 30 years from the traditional Szechuan Cold Noodle recipe found in many Chinese restaurants. I made it constantly in my 20’s, when I was broke and would buy 3-pound bags of pasta. I switched to the traditional Asian noodles when I had more money later.

The peanut sauce is delicious, but unlike the Asian version, I add no sugar. This sauce can obviously be used on noodles, but it is fantastic to use in this dish or others that are low carb. I made this for dinner Friday, and had lots of sauce left and will make it again Monday with the addition of Shirataki noodles. If you don’t want crispy tofu, it is also good baked or even cubed and heated with the bok choy. If you aren’t into tofu, substitute chicken.

Trust me on this—the peanut sauce is so good you could add it to dirty socks and they’d taste delicious!

Crispy Tofu with Baby Bok Choy and Shirataki Noodles in Peanut Sauce

Serves 2

1 pound extra firm tofu, dried and crumbled

1 pound baby bok choy, cleaned with stems and leaves separated and both roughly chopped

1 bag Shirataki noodles, rinsed and drained

4 tablespoons peanut or avocado oil

 5 cloves garlic, minced

1-2 tablespoons ginger, minced

3 tablespoon black and/or white sesame seeds

1 bunch scallions, chopped

2 tablespoon San-J® All Purpose Szechuan Hot and Spicy Sauce

1 cup crunchy or smooth natural peanut butter

3 tablespoons soy or tamari sauce

1 teaspoon sesame oil

Hot pepper flakes to taste


Turn broiler on and place rack 6” from heat. Line a baking tray with parchment paper. Mix  2 tablespoons of peanut oil into tofu. Add salt, pepper and some hot pepper flakes. Broil for 20-25 minutes, turning once, until light brown.

Make sauce: on medium low heat, add 1 tablespoon peanut oil and add garlic, ginger, sesame seeds, hot pepper and cook a couple minutes. Add peanut butter, tamari, San-J® All Purpose Szechuan Hot and Spicy Sauce and mix. Add water until desired consistency. Turn off heat and add sesame oil. Taste and adjust to taste.

Heat pan with 1 tablespoon peanut oil on high and add bok choy stems. Cook for about 5 minutes and add leaves. cook 2 minutes and add a bit of peanut sauce. Stir. Add Shirataki noodles and stir until hot.

Put noodles and bok choy into a bowl, add crispy tofu and top with sauce. Bring extra sauce to table.

Vegetable Stew with Black Soybeans

Vegetable Stew with Black Soybeans

OK guys, I’ve some exciting news…just discovered that black soybeans are low in carbs and high in fiber! Half a cup has 8 grams of carbs and 7 grams of fiber, or net 1 carbs!

I’m thrilled because while I like meat, fish and poultry, I also like to eat vegetarian and don’t like to eat a lot of cheese. I do eat organic tofu, but this is such a great alternative!

This stew is the first recipe I made with black soybeans and it was delcious. I tweaked the recipe and will make a slightly different version today. This one has mushrooms and parmesan cheese. Tonight, I will use crème fraiche (sour cream is good, too) and avocado as garnishes. Will post that tomorrow. I am also replacing the mushrooms with peppers.

The spiralized zucchini and Delicato squash made the stew nice and thick. Next time, I may omit Delicato and serve over spaghetti squash. Can’t go wrong either way.

I made turkey stock the other day for Thanksgiving gravy and had extra so used it as liquid. I’m not a vegetarian, so what the heck—it gave great flavor.

Vegetable Stew with Black Soybeans

2 cans organic black soybeans with no salt, reserve juice

2 tbsp ghee or avocado oil

1 medium red onion – chopped

2 stalks celery – chopped

1 bell pepper, chopped

4 cloves of garlic – chopped

2 tsp ginger – grated

1 tsp cumin powder

1 chipotle pepper in adobo sauce – chopped

1 tsp salt

1 tbsp black pepper

2 cups vegetable broth or chicken stock

2 zucchini – spiralized

1 delicato squash, cut in half and seeds scooped or spaghetti squash


Handful of chopped mint/cilantro

Juice of 2 lemons

1-2 avocadoes, diced

Crème fraiche, sour cream or parmesan

Eden organic balck soybeans

Heat oven to 400. Coat Delicato squash with avocado oil, salt and pepper and place cut side down into oven. Bake until soft, about 30 minutes. Remove, let cool then cut into bite-sized pieces. If using spaghetti squash, scoop strands and put aside and serve stew over a mound of them.

Heat ghee in a dutch oven. Add chopped red onion, pepper, celery, garlic and ginger. Sweat the vegetable on low heat until soft, about 10 minutes. Add cumin and chipotle pepper, salt and pepper, cook until fragrant. Add beans and stock, bring it to boil. Partially cover the pot and simmer on low heat for 20 minutes until soybeans are almost soft or al dente.

Add zucchini and squash. Taste and adjust the salt. Put stew in bowls and add lemon juice, and chopped herbs. Top with fraiche or sour cream and diced avocadoes.

Eden organic balck soybeans

Tofu Stir-fry

Tofu Stir Fry

Stir-fries are great because any vegetables and protein can be used, and the dish comes together quickly. I like to use tofu because it is one of the few low carb proteins out there and it works well with this dish—however, use meat or fish if you prefer—either raw, or leftovers.

If you think you don’t like tofu, try this recipe—I swear it will make you a convert! If you do like tofu, you will love it baked! Now, not all tofu is the same and my favorite is The Bridge, made by a small company in Connecticut, because it’s nice and firm and tastes so fresh. Baking the tofu changes its texture from soft and spongy to firm and chewy.

In this dish, I used baby bok choy, yellow squash, swiss char; but you can use almost any veggie—even make it a “veggie refrigerator clean-out”!

If you choose to make this dish with a carb, like rice, 1 pound for 4 should be sufficient.

Tofu Stir Fry

Serves four

Vegetables for Tofu Stir Fry


3-4 cloves garlic, minced

1 inch knob of ginger, peeled and minced

1 head swiss char, stems and leaves separated and chopped

1 pound baby bok choy, stems and leaves separated and chopped

2 yellow squash, spiralized

1 ½- 2 pounds extra firm tofu

2-3 tablespoons Tamari

2 tablespoons sesame oil


Oil for stir frying

Cooking Tofu Stirfry

Rinse tofu and blot dry with a paper or kitchen towel. Put tofu on parchment paper on an oven tray and coat tofu with 1 teaspoon sesame oil and soy sauce. If you have the time, let tofu marinate 30 minutes, then bake at 350 for 45 minutes or until golden. Put tofu aside, keeping warm

Heat oil on medium low, when hot, add ginger and garlic. Stir until fragrant, about a minute. Raise temperature to high and add baby bok choy and swiss char stems; stir until softened, 5 minutes. Add remaining ingredients except sesame oil and stir until hot. Turn off heat and add sesame oil and test for taste. Stir tofu in and serve immediately.

Copyright © 2021 Norma Lehmeier Hartie