Tofu Shirataki Noodles with Lentils, Green Beans, and Tomatoes

Tofu shirataki noodles are made from tofu and konjac yam root, which means they’re low in calories, high in fiber, and closer in texture to grain-based noodles than traditional shirataki, which is made with just konjac. Drying them a bit in a skillet after boiling helps firm their texture and ensures they don’t turn into a mushy mess when tossed with fresh veggies. Green beans, tomatoes, and spiralized yellow squash add earthy flavor and bright color to the dish, while hearty lentils pack nutrient-dense substance. The tangy miso-maple dressing ties everything together for a memorable noodle dish that will leave you licking the bowl.

For more Asian-inspired noodle dishes, check out these tasty ideas:

By Shelli McConnell,


  • 1 cup dry French green lentils
  • 1 bay leaf
  • 1 lb. fresh thin green beans (haricots verts), trimmed and cut into 1½-inch pieces
  • 1 medium yellow summer squash, spiralized and cut into 2-inch lengths
  • 4 cups grape tomatoes, halved
  • 1 cup thinly sliced shallots
  • 6 cloves garlic, minced
  • ¼ cup apple cider vinegar
  • 2 tablespoons miso paste
  • 1 tablespoon pure maple syrup
  • Freshly ground black pepper, to taste
  • 2 8-oz. packages tofu shirataki spaghetti noodles
  • Chopped fresh Thai basil or parsley (optional)


  • In a saucepan combine lentils, bay leaf, and 3 cups water. Bring to boiling; reduce heat. Simmer, uncovered, 20 minutes or until tender. Drain.
  • Meanwhile, in an extra-large nonstick skillet cook green beans in 2 tablespoons water over medium-high 8 to 10 minutes or until crisp-tender. Transfer beans to a bowl with yellow squash. Add tomatoes and shallots to skillet. Cook over medium-high 3 minutes or until tomatoes are softened and shallots are tender. Add garlic; cook and stir 1 minute. Remove from heat.
  • Transfer one-fourth of the tomato mixture to a blender or small food processor. Place remaining tomato mixture in bowl with beans and squash. For vinaigrette, add vinegar, miso paste, maple syrup, pepper, and 2 tablespoons water to blender. Cover and blend until smooth.
  • Rinse noodles well under cold running water; drain. Bring a large pot of water to boiling; add noodles. Cook 2 minutes; drain well. Wipe out skillet. Add noodles and cook over medium-high 7 to 10 minutes to remove as much water as possible without completely drying them out, tossing frequently with tongs. Add bean mixture and lentils to skillet; toss gently until heated through. Spoon vinaigrette over servings. If desired, sprinkle with basil.

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About the Author

Headshot of Shelli McConnell

About the Author

Shelli McConnell

Shelli McConnell graduated with a bachelor of science in consumer food science and a minor in journalism from Iowa State University. She began her career as a home economist in the Better Homes & Gardens test kitchen before moving into an editorial position within DotDash Meredith. She has since freelanced for 25 years and has served as an editorial project manager for many books and magazines, including three editions of the Better Homes & Gardens New Cook Book. She has also developed thousands of recipes for publications including Forks Over Knives magazine; Eat This, Not That!; Diabetic Living; Better Homes & Gardens; The Magnolia Journal; and more. McConnell loves to entertain and inspire, so when she’s not in her office, she’s usually in her kitchen. Find her on LinkedIn.
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