Teriyaki-style noodles with tofu

    25 min

    This rich Japanese-style broth, flavoured with vibrant fresh herbs, ginger and garlic, peps up firm, white cubes of tofu and long strands of earthy buckwheat noodles. It is a delicious low-fat vegetarian recipe for protein-rich tofu. Serve it for lunch or supper, with fresh fruit to follow.

    7 people made this

    Serves: 2 

    • 150 g (5½ oz) soba (Japanese buckwheat noodles)
    • 225 g (8 oz) mixed vegetables, such as asparagus tips, broccoli, carrots, cauliflower, green beans or mange-tout
    • 100 ml (3½ fl oz) light soy sauce
    • 300 ml (10 fl oz) vegetable stock
    • 4 tbsp rice wine (sake or mirin) or dry sherry
    • 280 g (10 oz) firm tofu, diced
    • 2 spring onions, chopped
    • 1 fresh red chilli, seeded and chopped
    • 1 heape1/2 tbsp chopped fresh mint
    • 1 heape1/2 tbsp chopped fresh coriander
    • 1 large garlic clove, crushed
    • ½ tsp grated fresh root ginger
    • 2 tsp toasted sesame oil (optional)

    Prep:15min  ›  Cook:10min  ›  Ready in:25min 

    1. Bring a large saucepan of water to the boil and cook the soba noodles for about 6 minutes, or according to the packet instructions, until al dente.
    2. Meanwhile, cut all the mixed vegetables into bite-sized pieces. Add them to the simmering pasta for the final 3–4 minutes of cooking.
    3. Drain the pasta and vegetables in a large colander. Place all the remaining ingredients in the empty saucepan and return it to the heat. Heat until simmering, then reduce the heat to the minimum setting. Return the pasta and vegetables to the pan, and cook very briefly until they are reheated.
    4. Serve in deep soup bowls, with a spoon to drink the tasty broth and a fork or chopsticks for picking up the solid ingredients.

    Some more ideas

    Replace the tofu with 225 g (8 oz) peeled cooked prawns or diced, skinned, cooked chicken or turkey. * Fresh basil can be used in place of, or in addition to, the mint and coriander, and pumpkin seed oil or walnut oil can be added instead of sesame oil. * Wheat-flour or rice noodles such as rice sticks can be used in place of soba noodles, but adjust the cooking time according to the instructions on the packet.

    Plus points

    Evidence is accumulating from around the world to suggest that eating soya beans and soya products, such as tofu, may help to reduce the risk of certain cancers, heart disease and osteoporosis, as well as helping to alleviate symptoms associated with the menopause.

    Each serving provides

    C, calcium, iron * B1, E, niacin, folate, copper, potassium

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