Tofu and Edamame Stir Fry

Louise Mead

Prep Time: 10M
Cooking Time: 15M
Serves: 2



  1. 1 red onion, sliced
  2. 1-3 chilies depending on your taste, sliced
  3. 1 small piece of ginger, grated
  4. 1-2 cloves of garlic, crushed
  5. Soy sauce
  6. 1 teaspoon of yeast extract (eg. Marmite). If not available, just increase the soy sauce slightly!
  7. 1 x 14 oz. block of firm tofu
  8. Salt & pepper
  9. Dried chilies (optional)
  10. 1 teaspoon of Chinese 5-spice
  11. 1-2 handfuls of shelled edamame
  12. 1 carrot, thinly sliced
  13. 1 pepper, sliced
  14. Handful of greens (cabbage, kale) sliced
  15. 1 spring onion, finely chopped
  16. 7 oz. of dried soba noodles or any noodle you like
  17. 1/2 teaspoon of maple or agave syrup
  18. 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


  1. 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
  2. Boil the edamame for 10 minutes or until soft enough to eat
  3. Boil the soba noodles according to the instructions on the packet
  4. Add 1-2 tablespoons of oil into a frying pan and shallow fry the tofu, turning regularly so all sides brown
  5. 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)
  6. 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
  7. If required, add a couple of tablespoons of water to prevent the pan from drying out and burning the dish
  8. After the veggies have started to soften, add the noodles, edamame, and tofu. Mix well and ensure that all items are heated
  9. Season to taste and garnish with spring onions

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