High-Protein Tofu Noodles
These high-protein tofu noodles are made by slicing tofu sheets (yuba or bean curd sheets) into thin noodle-like strips. With twice the protein content of regular noodles, they create a delicious, satisfying dish. This recipe combines them with a flavourful sauce and stir-fried vegetables for a quick, tasty, and nutrient-packed meal.
Takes 10 minutes
Serves 2
Ingredients
For the Sauce:
- 2 tbsp tamari or soy sauce
- 1 tbsp chilli paste or Korean gochujang
- 1 tbsp sesame oil
- 2 cloves garlic finely grated
- 1 tbsp grated ginger
- 1 tbsp maple syrup or liquid sweetener of choice
- 1 tbsp rice vinegar or vinegar of choice
- 2 tbsp sesame seeds
- 2 tbsp water
For the Vegetables:
- 4 scallions green onions, sliced at an angle
- 1 courgette zucchini, julienned
- 1 carrot julienned
- 50 g greens e.g., baby kale, spinach, or bok choy
For the Noodles:
- 200 g tofu sheets yuba/bean curd sheets
Instructions
- Slice the tofu sheets into noodles: Roll the 200g tofu sheets into a cylinder and slice into thin strips, approximately 2cm (0.8 inch) wide, to resemble noodles.
- Prepare the sauce: Peel and finely grate 2 cloves garlic and 1 tbsp ginger. In a bowl or measuring jug, whisk together 3 tbsp tamari , 2 tbsp chilli paste, 1 tbsp sesame oil, 1 tbsp maple syrup, 1 tbsp rice vinegar, 2 tbsp toasted sesame seeds, and 2 tbsp water until fully combined.
- Prepare the vegetables: Thinly slice 4 scallions at an angle. Julienne 1 courgette (zucchini), 1 carrot, and 1 red pepper into thin matchsticks. Set aside the 100g greens for later.
- Stir-fry the mushrooms and scallions: Heat a large non-stick frying pan over high heat. Once hot, add ½ tbsp oil and 4 sliced mushrooms. Cook for 4-5 minutes, stirring regularly until they develop a golden-brown edge. Add the sliced scallions and mix through.
- Cook the remaining vegetables: Add the julienned courgette, carrot, and red pepper to the pan, along with a pinch of salt. Stir-fry for 1-2 minutes until slightly softened.
- Combine the noodles and sauce: Add the sliced tofu noodles to the pan, followed by the prepared sauce. Toss everything together until evenly coated and heated through.
- Taste and adjust: Check the seasoning, adjusting if necessary. Garnish with the 100g greens and extra toasted sesame seeds, if desired.
- Serve and enjoy: Dish up the noodles immediately and enjoy a flavourful, protein-packed meal!
