Tofu and edamame noodles

Tofu and edamame noodles
  • Serves icon Serves 4
  • Time icon Hands-on time 20 min

“These noodles help boost fibre, while the tofu and edamame give satiating protein.” – Amanda Ursell, nutritionist.

Nutrition: per serving

Calories
428kcals
Fat
14.1g (2.4g saturated)
Protein
21.3g
Carbohydrates
50.6g (5.4g sugars)
Fibre
6.5g fibre
Salt
1.8g
Calories
428kcals
Fat
14.1g (2.4g saturated)
Protein
21.3g
Carbohydrates
50.6g (5.4g sugars)
Fibre
6.5g fibre
Salt
1.8g

Ingredients

  • 4 nests wholewheat noodles (we used Blue Dragon)
  • 3 tbsp dark soy sauce, plus extra to taste
  • 3-4cm fresh ginger, grated
  • Grated zest and juice 1 lime, plus wedges to serve
  • 2 garlic cloves, grated
  • Bunch fresh coriander, stalks finely chopped, leaves roughly chopped
  • Vegetable oil for frying
  • 200g tofu, sliced (we used Dragonfly marinated tofu)
  • 1 tbsp toasted sesame seeds
  • 200g frozen edamame beans

Method

  1. Bring a large pan of water to the boil and cook the noodles according to the pack instructions. Drain and reserve a cupful of the cooking water. In a small bowl mix the soy sauce, ginger, lime zest and juice, garlic and coriander stalks with 4 tbsp of the noodle cooking water.
  2. Heat a large non-stick frying a pan or wok with a splash of oil and cook the tofu for 1-2 minutes on each side until golden. Sprinkle with the sesame seeds, turning to coat. Set aside and wipe out the pan.
  3. Add another splash of oil to the pan along with the frozen edamame beans. Add the soy/ginger/garlic sauce and heat for 1-2 minutes, then add the noodles and toss well to combine. Top with the tofu, sprinkle with coriander leaves and serve with lime wedges and soy sauce.

delicious. tips

  1. Get more greens by adding tenderstem broccoli – cook in the pan with the noodles.

Subscribe

Fancy getting a copy in print?

Subscribe to our magazine

Rate & review

Rate

Reviews

Share a tip

Or, how about...?

Save recipe icon Save recipe icon Save recipe

Courgette recipes

Courgette, fennel and potato salad

This zesty courgette, fennel and potato salad recipe makes a great dish for a barbecue.

Save recipe icon Save recipe icon Save recipe

Recipes with tinned beans

Paella-style dirty rice

In New Orleans “dirty rice” contains liver; in this veggie recipe of paella style dirty-rice...

Save recipe icon Save recipe icon Save recipe

Soup recipes

Minted pea and watercress soup

This healthy soup recipe is packed with fresh mint, it’s easy to prepare and makes...

Save recipe icon Save recipe icon Save recipe

Lower-calorie mains

Pepper, spinach and coconut curry

A quick, low-calorie vegetarian curry recipe made with sweet peppers, spinach and fragrant coriander. We...

Subscribe to our magazine

Subscribe to delicious. magazine this month and redeem our HALF PRICE offer!

Subscribe

Download our digital version

Subscribe to the digital edition of delicious. magazine

Subscribe
Subscribe to the digital edition of delicious. magazine