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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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    Sesame Seeds 0.5 grams

    Sesame Seeds

    Firm Tofu 135.0 grams

    Firm Tofu

    Noodles 35.0 grams

    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 40.0 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
    Mise en Place
    Prepare the vegetables as follows:

    Spring Onions; wash and julienne
    Broccoli; wash and cut into bitesize pieces
    Soba 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 cook these noodles in salted water. Once the noodles are cooked, drain out the water set them aside.
    You will need around 1 litre of water for every 100g of noodles.
    Pan Fry Tofu
    Heat some oil in a pan. Pan fry tofu for 4 minutes of each side. 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. Add the sesame oil just before serving. Once the tofu is cooked and the broccoli is tender, add the spring onions on top, finish with the sesame oil and serve in a bowl or directly from the pan/wok.