Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes

Crumbed tofu noodle salad

This perfectly portioned vegetarian meal is full of colourful veg, healthy fats and provides you with all the plant-based protein you need.

Hands-on time: 15 mins
Time to make: 30 mins
Serving: 4 people

Ratings: 5.0

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Ingredients

Measurements explained

4 tablespoons sweet chilli sauce
500g firm tofu, sliced
½ cup panko breadcrumbs
400g wholegrain noodles
1 tablespoon peanut oil
1 bunch broccolini, cut into quarters lengthways
1 large red capsicum, thinly sliced
1 bunch bok choy
1 cup (160g) shredded red cabbage
Dressing
2½ tablespoons salt-reduced soy sauce
1 tablespoon honey, lightly warmed
1 tablespoon rice wine vinegar
1 tablespoon sesame seeds
½ teaspoon sesame oil
1 teaspoon mirin
1 teaspoon brown sugarlight brown cane sugarX

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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1 Preheat oven to 180°C. Line a baking tray with baking paper.

2 Place chilli sauce in a bowl. Add tofu, gently tossing to coat. Place breadcrumbs in another bowl. Add tofu, gently tossing to coat. Transfer crumbed tofu to tray and bake for 10 minutes or until golden. Remove and set aside.

3 Meanwhile, cook wholegrain noodles according to packet instructions. Drain and set aside.

4 Heat oil in a wok over high heat. Add broccolini, capsicum and bok choy and cook for 5 minutes or until softened and tender. Add cabbage and noodles, tossing well to combine. Divide noodles and vegetables among four serving plates. Top each with baked crumbed tofu slices.

5 To make dressing, place all ingredients in a bowl, whisking to combine. Drizzle over tofu noodle salad and serve.

Nutrition info (per serve)

Calories 543 cal

Kilojoules 2270 kJ

Total fat 18.1 g

Saturated fat 2.7 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Feb 2022

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Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.