Smoked, crispy tofu udon

FREQUENCY:

As desired

SERVES:

2

PREP/COOK TIME:

15 minutes

INGREDIENTS:

Firm smoked tofu (1 palm per person)

½ -1 tsp chilli flakes, to taste

Avocado oil (£1 coin per person)

Bunch of spring onions, trimmed and cut into lengths

Purple sprouting broccoli (2 cupped hands per person)

Ready-to-use thick udon noodles (1 fist per person)

½ tbsp sesame oil

2 tsp sesame seeds, plus a pinch to serve

1 tbsp low-salt soy sauce, plus extra to serve

1 tbsp rice vinegar

DIRECTIONS:

  1. Drain and pat the tofu dry with kitchen paper. Cut into cubes.

  2. Heat the avocado oil in a large non-stick frying pan over a high heat, and fry the tofu pieces for 5-6 mins until golden all over.

  3. Stir-fry the spring onions and broccoli for 3-4 mins ensuring them remain crisp and with bite to them. Pour a kettle of boiling water over the noodles in a sieve to loosen. Drain well, then tip into the pan. Fry for a few minutes until piping hot. Add the sesame oil and sesame seeds, and sizzle for a few seconds. Splash in the soy sauce and rice vinegar. Toss well, then serve in bowls with a pinch of sesame seeds on top.

NUTRITIONAL EVALUATION:

Tofu is a great source of plant based protein, providing around 16g of protein per 100g almost like animal based protein sources. Tofu is also a great source of calcium, making it an dairy alternative if vegan or lactose intolerant.

Like olive oil, avocado oil is rich in the monounsaturated fat oleic acid, so is heart-healthy. In comparison to olive oil has less omega 3, but has more vitamin E. Vitamin E can help stabilising blood cholesterol levels and has an antioxidant action.

Udon is the main carbohydrate in this dish. Low in fats and in proteins udon noodles are just carbs. You can consider using soba noodles, made of buckwheat they are a source of manganese, a mineral supportive for bone health and the nervous system.

Sprouting broccoli are part of the cruciferous vegetables family, and are a great source of antioxidants, such as carotenoids like lutein, zeaxanthin and beta-carotene and sulfur-rich compounds known as glucosinolates which can be protective against certain type of cancers, supportive of the cardiovascular system, hormone clearance and liver detoxification pathways. ⁠

Like all green vegetables, broccoli is rich in chlorophyll (it is what gives green colour to vegetables). All green veggies are a great source of magnesium, a mineral associated with relaxation and nervous system health.⁠⁠

SUSTAINABILITY CREDENTIALS:

  • xxxx