Noodle soup with tofu

Photographer: iStockphoto.com

You only need 20 minutes to make this quick, noodle soup made with tofu and spring onions. Plus, it’s low in calories and salt.

Serves: 4

Time to make: 20 mins

Hands-on time: 10 mins

Ingredients

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250g firm tofu, cut into 1cm thick chunks
3 tablespoons oyster sauce
spray oil
2 teaspoons reduced-salt vegetable stock powder
¼ cup root ginger, peeled and sliced
3 tablespoons mirin (rice wine) or sweet sherry
2 teaspoons reduced-salt soy sauce
2 heads bok choy, trimmed and leaves separated
600g medium egg noodles, cooked
100g spinach
½ red chilli, deseeded and thinly sliced
6 spring onions, shredded

Instructions

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1 Pat the tofu cubes dry on kitchen paper. Mix with the oyster sauce and set aside for
10 min. Spray a non-stick frying pan with oil, add the tofu and cook over a high heat for a few min, until browned. Set aside.

2 Put the stock powder, ginger, mirin and soy sauce in a large pan with five cups boiling water and bring to the boil. Reduce the heat to low and simmer for 2–3 min.

3 Add the pak choy and simmer for 1–2 min, until bright green. Add the noodles and spring onions, reserving a few onions, and return to the boil. Remove from the heat and stir in the spinach and tofu.

4 To serve, divide among four serving bowls and top with the chilli and reserved spring onions.

Variations

Make it vegan Use a vegan oyster sauce substitute and choose vegan noodles.

Nutrition Info (per serve)

Calories 193 cal

Kilojoules 808 kJ

Protein 11.2 g

Total fat 4.2 g

Saturated fat 0.6 g

Carbohydrates 25.9 g

Sugar 3.1 g

Dietary fibre 2.9 g

Sodium 866 mg

Calcium 406 mg

Iron 2.7 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.