Miso Tofu Noodles
Tofu is something that I’ve started to incorporate, and lots of it, into my diet. It’s an amazing source of plant-based protein and is also a great source of vitamin B1, zinc, iron, calcium (made with calcium sulfate) and omega 3, all things that are more of a challenge to get enough of on a vegetarian/vegan diet.
Tofu is also quite cheap, when compared to lean animal protein like chicken, so even if you’re not vegan or vegetarian, switching to tofu a couple of day a week can save you money if you’re on a budget.
I love making Asian inspired, noodle based dishes. They’re so quick to make, all you have to do is prepare the sauce mixture and sauté some veggies. Cooking the noodles takes 3-5 minutes tops, so a recipe like this miso rice noodles is a great option to have when you want to make something quick and easy for dinner. I always have rice noodles in my pantry and tamari in the fridge so when I’m stuck for dinner ideas, I whip up something super simple by adding in some ginger, garlic and some vegetables. I also make sure I have some firm tofu in the fridge for those days when I feel I haven’t had enough protein (usually when I don’t eat enough beans!)
Miso paste is an incredible new ingredient I have recently discovered. It’s made of fermented soy beans and is great for gut health. It also adds loads of flavour to dishes which, of course, is a major bonus! However, like soy sauce and tamari, miso paste usually has a high percentage of salt so it’s best not to go overboard.
This miso tofu noodles recipe is vegan, dairy-free and gluten-free.
- 1 400g block of firm tofu (I used Cauldron)
- 2 tsp miso paste
- 1 tbsp tamari or soy sauce
- 1 tsp rice vinegar
- 1 tsp water
- 200g dried rice noodles
- 300g mushrooms, sliced
- 1 head broccoli, cut into florets and lightly steamed for 5 minutes
- 3cm piece of fresh ginger, grated
- 2 garlic cloves
- 5 spring onions, chopped
- 2 tbsp miso paste
- 3 tbsp tamari or soy sauce
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 1 tbsp maple syrup
- Peanuts, toasted
- Sesame seeds
- Fresh coriander
- Chilli flakes
- First prepare the tofu - Wrap the tofu with a few kitchen towels (I used 6) place it on a plate and place another plate on top. Weigh it down using something heavy like a cookbook. Leave it to drain for at least 30 minutes. The longer you leave it the the firmer the end result is.
- Preheat your oven to 200*C (180*C fan assisted)/ 400*F
- Unwrap the tofu and slice it into 1 inch cubes.
- Mix together the tofu sauce ingredients in a bowl. Add in the tofu cubes and mix making sure they're all well coated.
- Arrange the tofu cubes on a baking sheet covered with parchment paper. Bake for 30 minutes, turning half way.
- Heat a little coconut oil in a large frying pan and start sauteing the onion for a few minutes, then add in the garlic and ginger. Cook for another minute.
- Add in the mushrooms and cook for a few more minutes.
- In a small bowl, mix together the tamari, miso paste, rice vinegar, sesame oil and maple syrup, then pour over the mushrooms and fold in the steamed broccoli florets.
- In the meantime, cook the noodles according to pack instructions. Mine took 5 minutes to cook.
- Transfer the noodles into the mushroom mixture, and add in the baked tofu pieces.
- Give everything a good mix, then serve.
- Top with toasted peanuts, sesame seeds, a sprinkle of chilli flakes and fresh coriander.
- Calories: 370 calories
- Protein: 18.3g
- Carbs: 58.8g
- Fat: 8.8g
- Fibre: 6.1g