Tofu and Edamame Stir Fry

Louise Mead

Who doesn’t like a big bowl of stir-fried noodles? This tofu and edamame stir fry is a simple dish that’s quick to make and a great source of protein and fibre.

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Ingredients

1 red onion, sliced

1-3 chillies depending on your taste, sliced

1 small piece ginger, grated

1-2 cloves garlic, crushed

Soy sauce

1 tsp yeast extract (e.g. Marmite)

1 x 400g block firm tofu

Salt & pepper

Dried chillies (optional)

1 tsp Chinese 5-spice

1-2 handfuls shelled edamame

1 carrot, thinly sliced

1 pepper, sliced

Handful of greens (cabbage, kale), sliced

1 spring onion, finely chopped

200g dried soba noodles, or any noodle you like

1/2 tsp maple or agave syrup

Cooking oil

Who doesn’t like a big bowl of stir-fried noodles? This tofu and edamame stir fry is a simple dish that’s quick to make and a great source of protein and fibre.

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 chillies 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 chillies (if you don’t have separate pans, then precook the tofu until crisp then set to one side)
Once the onions and chillies 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 veg has 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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