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Tofu Terikayi with Broccoli and Noodles

To maximize protein availability, opt for roasted sesame seeds. The roasting processes reduce oxalates and phytates — compounds that hamper your digestion and absorption of protein from sesame seeds.

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    Firm Tofu 200.0 grams

    Firm Tofu

    Sesame Seeds 0.5 grams

    Sesame Seeds

    Udon Noodles 65.0 grams

    Udon Noodles

    Sesame Oil 5.0 ml

    Sesame Oil

    Broccoli 75.0 grams

    Broccoli

    Spring Onions 15.0 grams

    Spring Onions

    Vegan Teriyaki Sauce by Let's Cook 25.0 ml

    Vegan Teriyaki Sauce by Let's Cook


    • Time : 20.0 mins
    • |
    • Calories: 382.0 kcal
    • |
    • Protein : 28.0 g
    • |
    • Fat : 13.0 g
    • |
    • Carb. : 50.0 g
    : Your Kitchen Essentials
    Utensils: Pan or Wok |
    Pantry: Salt | Pepper | Your preferred cooking oil |
    : Prepare the Ingredients
    Wash and dry the vegetables prior to chopping (as required):
    - Spring Onions: cut into julienne
    - Broccoli: wash and cut into bitesize pieces.
    : Boil the Noodles
    You will need around 1 litre of water for every 100g of noodles.
    Fill some water into a large pot, bring it to a boil. Once it starts to boil, add the noodles. Stir them so that they go underwater and let the water return to a boil. Set a timer for 3 minutes. You do not need to cook these noodles in salted water. Once the noodles are cooked, drain out the water set them aside.
    : Cook, Plate and Serve
    Heat some oil in a pan. Pan fry tofu for 4 minutes on each side or till slightly brown. Add the broccoli, the teriyaki sauce and 3 tablespoons of water. Cover the pan and let the tofu and broccoli steam for at least 5 minutes more. Once the tofu is cooked and the broccoli is tender, add the sesame oil. Mix well. Check and adjust the seasoning.

    Plate and Serve:
    Plate the dish. Garnish with the spring onions and sesame seeds and serve.