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Soba noodle and tofu stir-fry
heartfoundation.org.au|Helpline 13 11 12

Soba noodle and tofu stir-fry

12 minutes (15 minutes)
Serves 4
  • 1½ tablespoons salt reduced soy sauce 
  • 1 tablespoon brown sugar 
  • 2 teaspoons sesame oil 
  • 270g packet soba noodles  
  • 1½ tablespoons sunflower oil 
  • 300g firm tofu, cut into 1cm cubes, drained on paper towel  
  • 400g broccoli, cut into small florets 
  • 200g Swiss brown mushrooms, thinly sliced 
  • 1 red capsicum, chopped 
  • 1 cup frozen baby peas, thawed 
  • 2 cloves garlic, crushed 
  • 1 tablespoon sesame seeds, toasted 
  1. Combine soy sauce, sugar and sesame oil in a small bowl. 
  2. Cook noodles in a large saucepan of boiling water for 3 minutes. Drain. Rinse under cold water. Drain again. 
  3. Heat half the sunflower oil in a large non-stick wok or frying pan over a medium to high heat. Add tofu. Stir-fry 3 minutes, or until lightly golden. Remove and set aside. 
  4. Heat remaining sunflower oil in same wok. Add broccoli and mushrooms. Stir-fry 2-3 minutes, or until mushrooms are just tender. Add capsicum, peas and garlic. Stir-fry a further 1 minute. 
  5. Add noodles, tofu and soy sauce mixture. Toss over medium-high heat until well combined and hot. Sprinkle with sesame seeds. 

 

SHORTCUT: For a time saver, replace broccoli, mushrooms, capsicum and peas with 2 x 400g packets fresh stir-fry vegetables or an 850g packet frozen stir-fry vegetables. 

TIPS: Soba noodles (made from buckwheat) are available from the Asian food section in supermarkets. Replace with dried udon or rice noodles, if preferred.  

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