High in protein / rich in fibre / energising
Recipe and images courtesy of Kimberly Espinel
This quick and effortless noodle dish is packed with plant-based protein from tofu and legumes, making it an excellent post-workout meal or an energising lunch. The combination of silky noodles, vibrant greens, and a rich umami sauce ensures that every bite is as satisfying as it is nutritious.
- High in Plant Protein – Tofu and legumes provide a complete protein source for muscle repair and sustained energy.
- Rich in Fibre – Broad beans, peas, and edamame support digestive health.
- Balanced and Nourishing – Healthy fats from sesame oil and nuts enhance nutrient absorption.
- Quick & Energising – Ready in just 15 minutes, perfect for busy days.
Ingredients (Serves 1-2)
Base:
2 spring onions, chopped
50g cooked broad beans, peas, or edamame (skins removed)
140g firm tofu, pressed and crumbled
1 tbsp + 1 tsp tamari sauce
1 tsp vegetable oil
A handful of spinach or spring greens, roughly chopped (optional)
65g rice noodles
Water for boiling
Noodle Sauce:
3 tbsp teriyaki sauce
½ tsp mirin
1 tsp sesame oil
To Finish (Optional):
2 tbsp sesame seeds
A handful of crushed peanuts
1-2 tbsp chilli flakes or chopped chillies (adjust to taste)
Method
- Prepare the tofu & vegetables – Chop the spring onions and set aside. Remove the skins from your chosen legumes for a smoother texture. Press the tofu to remove excess water, then crumble it into small pieces. Toss with tamari sauce and let it marinate.
- Pan-fry the tofu – Heat a non-stick pan over medium-high heat, add the vegetable oil, and stir-fry the marinated tofu until lightly golden. Set aside.
- Cook the noodles – Bring a pot of water to the boil. Add the noodles and cook for 1 minute (or according to package instructions, slightly undercooking them). Drain and rinse under cold water to prevent overcooking.
- Combine & stir-fry – Return the pan with the tofu to the heat. Add the cooked noodles, spring onions, legumes, spinach (if using), and the noodle sauce. Toss everything together for 1-2 minutes until well coated and the noodles turn a rich golden brown. If needed, add an extra splash of teriyaki sauce. Be mindful not to over-stir, as this can cause the noodles to become too soft.
- Serve & finish – Plate immediately and top with sesame seeds, crushed nuts, and chilli flakes for an added kick.
Enjoy this nourishing, high-protein noodle dish – a perfect balance of flavour, texture, and nutrition in just 15 minutes.
