Japanese avocado and tofu salad

A tasty tofu dish for two that serves up 4 of your 5-plus-a-day in only twenty minutes.

Serves: 2

Time to make: 20 mins

Ingredients

More weights & measures

90g soba noodles
2 cups small broccoli florets
1 courgettezucchiniX, peeled in ribbons or julienned
1 tablespoon cornflourcornstarchX
black pepper
100g Japanese-style firm tofu, cut in 2cm cubes spray oil
1 Lebanese cucumber, peeled in ribbons
¾ cup sliced beans or snow peas
1 avocado, in 1cm slices

Dressing
1 teaspoon sesame oil
1 teaspoon grated ginger
1 teaspoon reduced-salt soy sauce
1 teaspoon mirin (see tips)
2 teaspoons tahini
1 teaspoon white wine vinegar
2 tablespoons hot water
2 teaspoons toasted sesame seeds

Instructions

Stay Awake

1 Cook noodles following packet instructions. Add broccoli and courgette to pot 2-3 minutes before noodles are ready and cook until noodles are cooked and veges are just tender. Drain and rinse under cold water to cool. Set aside.

2 In a bowl, place cornflour and season with pepper. Add tofu pieces and toss to coat. Spray a frying pan with oil and set over a medium-high heat. Add tofu pieces and cook, turning, for a few minutes until golden on each side. Remove from heat and set aside to cool.

3 In a bowl, gently combine tofu, cucumber, beans and cold noodles.

4 In a jar or bowl, combine dressing ingredients. Pour most of the dressing over the salad and gently mix. Serve salad topped with avocado and remaining dressing.

Variations

Make it vegan: Check soba noodles and white wine vinegar are vegan.

Make it gluten free: Use gluten-free noodles and check cornflour, tofu, soy sauce, mirin and tahini are gluten free.

HFG tip

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 597 cal

Kilojoules 2500 kJ

Protein 17 g

Total fat 37 g

Saturated fat 5 g

Carbohydrates 45 g

Sugar 7 g

Dietary fibre 15 g

Sodium 160 mg

Calcium 160 mg

Iron 6 mg

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.