Preparation time: 15 minutes
Cooking time: 10 minutes
Ingredients for teriyaki-style noodles with tofu
150 g soba (Japanese buckwheat noodles)
250 g mixed vegetables, such as asparagus tips, broccoli, carrots, cauliflower, green beans or snow peas
100 ml light soy sauce
300 ml vegetable stock
4 tablespoons rice wine (sake or mirin) or dry sherry
300 g firm tofu, diced
2 spring onions, chopped
1 fresh red chilli, seeded and chopped
1 heaped tablespoon chopped fresh mint
1 heaped tablespoon chopped fresh coriander
1 large clove garlic, crushed
1/2 teaspoon grated fresh ginger
2 teaspoons sesame oil (optional)
Preparation for teriyaki-style noodles with tofu
1 Bring a large saucepan of water to the boil and cook the noodles for about 6 minutes, or according to the packet instructions, until al dente.
2 Meanwhile, cut all the mixed vegetables into bite-sized pieces. Add them to the simmering noodles for the final 3–4 minutes of cooking.
3 Drain the noodles and vegetables in a large colander. Place all the remaining ingredients in the empty saucepan and return it to the heat. Heat until simmering, then reduce the heat to the minimum setting. Return the noodles and vegetables to the pan, and cook very briefly until they are reheated.
4 Serve in deep soup bowls, with a spoon to drink the tasty broth and a fork or chopsticks for picking up the solid ingredients.
Each serving provides 2072 kJ, 495 kcal, 30 g protein, 14.5 g fat (1 g saturated fat), 65 g carbohydrate (4.5 g sugars), 5 g fibre
Evidence is accumulating from around the world to suggest that eating soybeans and soya products, such as tofu, may help to reduce the risk of certain cancers, heart disease and osteoporosis, as well as helping to alleviate symptoms associated with menopause.