Teriyaki tofu bowl with kumara ‘noodles’ and nutty sauce
Nutrition Info.(per serve)
200g firm tofu, chopped in cubes
2 tablespoons reduced-salt soy sauce
2 tablespoons mirin
1 tablespoon sesame oil
2 cups broccoli florets
2 cups green beans, trimmed
2 tablespoons cashew butter or peanut butter
2 teaspoons sesame seeds, toasted
Total fat 33g
Saturated fat 5g
Dietary fibre 14g
1 Using a julienne peeler or spiraliser, peel kumara into noodles. Or you can use a vegetable peeler to make ribbons. In a small bowl, combine half of the soy sauce and half of the mirin with 2 tablespoons hot water. Add tofu, stirring to coat.
2 Spray a frying pan with oil and set over a medium heat. Add kumara noodles to pan and cook, tossing, for about 5 minutes, until tender. Set aside and keep warm.
3 In the same pan, add another spray of oil. Remove tofu from marinade (reserve remaining marinade) and add to pan. Cook, stirring, until golden. Remove pan from heat. Add remaining marinade and ¼ cup water and toss tofu to coat. Keep warm in pan.
4 In a separate pan, warm sesame oil over medium. Add broccoli and beans and cook, stirring, for 5-8 minutes, until tender.
5 Mix cashew or peanut butter in a bowl with remaining soy sauce and mirin and 1 tablespoon hot water.
6 Serve kumara, tofu and veges in bowls, sprinkled with sesame seeds.
Make it vegan: Check mirin is vegan.
Make it gluten free: Check tofu, soy sauce and mirin are gluten free.
Make it low FODMAP: Use a Teriyaki sauce without onion or garlic, use ½ cup broccoli per serve, check pickled ginger for sorbitol and high fructose corn syrup.
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