ASIAN-STYLE TOFU & CUCUMBER NOODLES
Noodles and tofu make this veggie dish a filling supper, while the chilli and peanuts give lots of flavour
Provided by Good Food team
Categories Dinner, Main course, Side dish, Snack, Supper
Time 20m
Number Of Ingredients 9
Steps:
- Mix the soy sauce, ginger and lime juice in a dish, then add the tofu. Leave to marinate for 5 mins, turning once. Boil the noodles for 4 mins, or according to pack instructions, then drain and cool.
- Dry the tofu on kitchen paper. Heat the oil in a non-stick frying pan, then fry tofu for 3 mins on each side until golden. Cut into cubes.
- To serve, mix the noodles, chilli, cucumber, tofu and the marinade in a bowl. Toss, then serve with lime wedges and peanuts.
Nutrition Facts : Calories 179 calories, Fat 6 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 24 grams carbohydrates, Sugar 2 grams sugar, Fiber 1 grams fiber, Protein 10 grams protein, Sodium 1.8 milligram of sodium
MISO MUSHROOM & TOFU NOODLE SOUP
Rustle up this miso, mushroom and tofu noodle soup with just six simple ingredients. Healthy and low in calories, it makes a tasty light lunch or supper
Provided by Esther Clark
Categories Lunch, Soup, Starter, Supper
Time 25m
Number Of Ingredients 6
Steps:
- Heat half the oil in a frying pan over a medium heat. Add the mushrooms and fry for 5-6 mins, or until golden. Transfer to a bowl using a slotted spoon and set aside. Add the remaining oil to the pan and fry the tofu for 3-4 mins, or until evenly golden.
- Mix the miso paste with 325ml boiling water in a jug. Cook the noodles following pack instructions, then drain and transfer to a bowl. Top with the mushrooms and tofu, then pour over the miso broth. Scatter over the spring onions just before serving.
Nutrition Facts : Calories 377 calories, Fat 17 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 38 grams carbohydrates, Sugar 2 grams sugar, Fiber 4 grams fiber, Protein 17 grams protein, Sodium 1.5 milligram of sodium
JAPANESE TOFU NOODLE BOWL
This healthy soup is full of fresh spring flavours and makes a sophisticated vegetarian meal for guests
Provided by Celia Brooks Brown
Categories Dinner, Main course, Soup
Time 30m
Number Of Ingredients 13
Steps:
- Combine the tamari or soy sauce, vinegar and mirin or sugar in a shallow bowl and stir until dissolved. Place the tofu in the marinade and turn to coat. Leave to absorb the flavours for about 30 mins or more. (If marinating for several hours, keep in the fridge.)
- When ready to cook, turn the oven on to warm. Scatter the cornflour over a plate. Remove the tofu from the marinade, reserving the marinade, and roll in the cornflour to coat all sides. Heat a wide frying pan over a medium-high and add enough sunflower oil to cover the base of the pan. Fry the tofu, using tongs to turn, until dark golden and crisp all over. Drain on kitchen paper, then keep warm in the oven.
- Place 1 litre of water in a medium saucepan with the reserved marinade and bring to the boil. Add asparagus, edamame beans, peas, ginger and noodles and return to the boil. Simmer until the vegetables are just tender, about 3-4 mins. Divide between 4 bowls and place 2 tofu cubes in each. Top with coriander leaves and serve drizzled with a little of the chilli oil.
Nutrition Facts : Calories 478 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 87 grams carbohydrates, Sugar 6 grams sugar, Fiber 3 grams fiber, Protein 20 grams protein, Sodium 5.02 milligram of sodium
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