15-MINUTE HIGH PROTEIN NOODLE RECIPE WITH TOFU — a vegan food photography and styling blog

15-MINUTE HIGH PROTEIN NOODLE RECIPE WITH TOFU — a vegan food photography and styling blog



15-MINUTE HIGH PROTEIN NOODLE RECIPE WITH CRUMBLY TOFU

The broad beans (peas or edamame beans) and tofu give this dish a proper vegan protein kick! If you’re using egg based noodles, you’ll pack even more protein into this quick, easy and delicious lunch!

Preparation time: 15 minutes

Serves: 1-2

INGREDIENTS

2 spring onions, chopped

50g cooked broad beans, peas or edamame beans

140g firm tofu, crumbled

1tbs + 1 tsp tamari sauce

1 tsp of vegetable oil for frying

a handful of spinach or spring greens, roughly chopped (optional)

65g rice noodles (I used these)

water for boiling

For the noodle sauce

3tbs teriyaki sauce (I used this one)

1/2 tsp mirin

1 tsp sesame oil

To FINISH OFF (optional)

2 tbs of sesame seeds

a handful of crushed peanuts (optional)

1-2 tbs chilli flakes or chopped chillis (or more to taste, optional)

INSTRUCTIONS

Chop your spring onions, set aside.

Select and weigh your preferred legume, and set aside. If you’re using edamame or broad beans, make sure the shells/skins are removed. Including these will give your noodle dish a protein boost!

Press your tofu to remove the surplus liquid, then crumble it up so it resembles the texture of scrambled egg. You can do this by hand or by using a fork. Mix your tofu with your tamari sauce.

Next, place a non-stick frying pan over a medium high heat. Add your vegetable oil and then the marinated tofu. Pan fry quickly until it just starts to brown further. Set the frying pan with the tofu aside.

Bring a pot of water to boil. Once the water is piping hot, add the noodles and cook for no more than 1 minute (longer if you’re using egg noodles or thicker noodles, in which instance please refer to the package for instructions but remember to slightly undercook them as you’ll be cooking them again with the other ingredients shortly). Remove immediately and pour cold water over the noodles to stop them from cooking further.

In the non stick frying pan with the tofu, add your cooked noodles, your spring onions, beans (or peas), spinach (if using) and your noodle sauce. Mix until combined (no more than 1-2 minutes) and your noodles take on a light brown colour from the sauce. If needed add another 1/2 tablespoon of teriyaki sauce. It is here where your noodles will be fully cooked, but watch not to stir too long as they can go soggy.

Serve immediately and top with sesame seeds, crushed nuts and chilli to taste!

P.S. I also added a few micro coriander greens, but honestly this is not necessary!

Looking for more noodle recipes? Why not try THIS easy vegan tofu satay bowl or THIS warm Japanese noodle salad.





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