Soy & Honey Marinated Tofu with Stewed Bean Sprouts

I really went off tofu for a while. I had a bad experience where I got really horrible indigestion after it, and labeled myself as fully intolerant to it. And then I missed it, so I tried it again, and now it’s fine. I’m back on the tofu train. Choo choo!

This was a spur of the moment recipe inspired by Chinese new year last week, it had been a while since we cooked anything with Asian vibes and I was craving something salty and sweet. It was really easy to do, but I would stress that the longer you can marinate the tofu for as long as you have available. The day before would be best, or the morning of the day you want to eat it. It really does need time to absorb the flavours!

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High Protein Tofu Noodle Stir Fry

I feel SO busy at the moment. Somehow I’m packing in a 40 hour working week, 4 trips to the gym, trying to buy a car, and about umpteen friends’ birthdays and social plans. That’s just summer though really isn’t it? I feel like having the opportunity to cook something nice is really rare for me at the moment – there’s been lots of scrambled egg on toast for dinner (eeeek!). Anyway, I’m on holiday countdown as it’s won’t be long before we’re off to Menorca for a week of eating, beaching and reading. I cannot wait!

A brief gym update since my last post because I’m SO proud of the progress I’m making. This week I’ve managed sumo squat deadlifts all by myself (no PT spotting) at 30kg which is the biggest weight I’ve ever lifted so far. There’s people that can lift more (obviously) but to me this is a huge achievement, especially considering I could barely lift a 20kg bar this time last year. October will be my gym-iversary and if I’m feeling brave enough I might do some of those cringey before and after pictures. It’s never really been about the result for me though, more the feeling. Lifting that weight makes me feel like I can take on anything.

Now I’ll stop rambling on, on to the recipe. This yummy stir fry is so packed full of protein and vegetables and makes for great weekday lunches, especially as the longer you leave it, the more flavour the tofu takes on from the surrounding sauce. I love that about tofu! The wet sauce for this which is unusual for me with noodles, I usually like a drier noodle or just dressed sesame oil but the tofu really needs the moisture for this to work. If you’re a busy monster like me you can meal prep this bad boy by chopping up all the veg beforehand and keeping it in the fridge, and just lob it into the pan when you come home. You could even pre-chop the tofu and marinate it in a little soy sauce if you were feeling really extra.

High Protein Tofu Noodle Stir fry

Makes about 4 servings

Ingredients

  • 280g block plain tofu (I like the ‘Tofoo’ stuff)
  • 1 medium pepper
  • 5-6 spring onions
  • 1 medium white onion
  • 1 large egg
  • 100g mushrooms
  • 1-2 nests of fine egg noodles
  • 4 tbsp soy sauce
  • 2 tsp cornflour
  • 1 tsp fish sauce
  • 1 clove garlic
  • 1 tsp Chinese five spice
  • Sesame, chilli and vegetable oils

Finely slice the mushrooms, peppers, onions and spring onions and mince the garlic. Chop the tofu into small cubes and begin to fry in a frying pan with 2 tsp vegetable oil, and a couple of shakes of the chilli oil. In a separate pan or wok, make a quick, thin omelette with the egg and set to one side. Stir fry the veg with the garlic (I like to blanch the spring onions with the noodles so leave those out til later) just for a coupe of minutes until it starts to soften. Shred up that omelette you made earlier and add to the pan, and when the tofu is ready, add that in too. Boil the noodles in a saucepan according to packet instructions and drain into a sieve – place the spring onions in the sieve and pour the hot water over them. This makes them nice and soft without compromising the flavour.

Next, in a cup, mix together the cornflour, soy sauce, five spice and fish sauce with maybe 25ml water or so – you want it to fill about half way up a standard mug. Pour this into the pan with the veg and the tofu and add the noodles too. Stir until it’s thickened – add a bit more water if it goes too thick and then serve with a drizzle more chilli oil if you like a bit of spice!

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Hot and Sour Tofu Noodle Soup

Hot and sour soup is one of my favourite Chinese takeaway orders and actually one of the first dishes that got me liking tofu! After having a huge craving, I decided to try and make it. I always thought it would be so hard to make at home but it really wasn’t, most of the ingredients you’ll have in your cupboard anyway.

You could add prawns to this too if you like them (I don’t!) they would be a nice addition.

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Tofu Saag Style Curry

This recipe combines two new things I’ve started to like and now LOVE this year! Tofu and Indian dishes. This dish is loosely based on a gorgeous paneer dish I had at my friends wedding this year for the first time and haven’t been able to stop thinking about since. 

The cheese version was a lot more creamy, but the addition of coconut milk to this healthier tofu version does make it feel really indulgent. Make it as spicy as you like by adding more chilli or curry powder. I also used frozen spinach because it’s just handier to keep in the freezer – it also goes to a nice cooked-down texture quicker than fresh and you can use more of it.

Tofu saag style curry

Serves 2 

  • 5 pats of frozen spinach
  • 1 medium onion 
  • 1/2 block of pressed tofu 
  • 200g or 1/2 tin of tinned tomatoes
  • 2 cloves garlic
  • 2 tsp ginger (fresh or dried)
  • 3 tsp garam masala 
  • 2 tsp curry powder
  • 1/2 tsp chilli powder 
  • 200ml or 1/2 can coconut milk 
  • Vegetable or rapeseed oil, for frying

Slice the tofu into small chunks and place in large frying pan. Brown on all sides in a splash of oil and then set to one side. Next, finely chop the onion and soften in a little oil until translucent and browning slightly. Add the garlic and cook for a further 1-2 minutes. 
Meanwhile put the spinach in a bowl and microwave on high for 2 minutes or simply heat through in a delegate pan. Once defrosted, drain thoroughly and squeeze out all the excess water. 

Combine tofu, onion and spinach together and add chopped tomatoes and spices. Cook through for a further 5-10 minutes or until tomatoes slightly reduced and then add the coconut milk. Heat through gently for another 2-3 minutes and then serve and enjoy! Goes great with rice and/or a naan. 

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