Tofu and Edamame Stir Fry

Louise Mead

Who doesn’t like a big bowl of stir-fried noodles? This simple dish has mixed veggies, tofu, and edamame making it a great source of protein and fiber.

Recipe serves: 2

Prep time: 10 minutes

Cooking time: 15 minutes

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Ingredients

1 red onion, sliced
1-3 chilies depending on your taste, sliced
1 small piece of ginger, grated
1-2 cloves of garlic, crushed
Soy sauce
1 teaspoon of yeast extract (eg. Marmite). If not available, just increase the soy sauce slightly!
1 x 14 oz. block of firm tofu
Salt & pepper
Dried chilies (optional)
1 teaspoon of Chinese 5-spice
1-2 handfuls of shelled edamame
1 carrot, thinly sliced
1 pepper, sliced
Handful of greens (cabbage, kale) sliced
1 spring onion, finely chopped
7 oz. of dried soba noodles or any noodle you like
1/2 teaspoon of maple or agave syrup
Cooking oil

Who doesn’t like a big bowl of stir-fried noodles? This simple dish has mixed veggies, tofu, and edamame making it a great source of protein and fiber.

Recipe serves: 2

Prep time: 10 minutes

Cooking time: 15 minutes

Method

Wrap the tofu in a clean tea towel and press well to remove the excess moisture (this is much easier if it has been frozen and then defrosted first). Cut it into cubes and coat it with soy sauce, salt, pepper, and dried chilies then set aside
Boil the edamame for 10 minutes or until soft enough to eat
Boil the soba noodles according to the instructions on the packet
Add 1-2 tablespoons of oil into a frying pan and shallow fry the tofu, turning regularly so all sides brown
Meanwhile, add some more oil to a wok or large frying pan and add the onions and chilies (if you don’t have separate pans, then precook the tofu until crisp then set to one side)
Once the onions and chilies have started to brown, add the garlic, ginger, and all spice, then the carrot, pepper, and greens. Also add a generous dash of soy sauce, the yeast extract, and maple syrup
If required, add a couple of tablespoons of water to prevent the pan from drying out and burning the dish
After the veggies have started to soften, add the noodles, edamame, and tofu. Mix well and ensure that all items are heated
Season to taste and garnish with spring onions

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