High Protein Sesame Broccoli & Tofu Noddle stir fry

This stir fry is seriously delicious! The crispy tofu is such a treat element to the dish which works so well with the sesame nutty unique taste, along with the fresh broccoli - it cannot disappoint. What is a complete bonus about this stir fry is it is a high protein dinner - tofu, broccoli, cashew nuts and edamame are key plants that are high in protein, so this dinner is a great post workout supper and if you make extra you can have it for lunch the next day again post workout.

Ingredients you will need:

  • Drizzle of olive oil
  • 200g tofu medium-firm block
  • 250g Soba Noodles
  • 250g Tenderstem Broccoli
  • 200g frozen edamame
  • 5 spring onions
  • Handful of Cashews (opinion for sprinkling over the finished stir fry)
  • For the dressing;
  • 1 tbsp chilli flakes
  • 4 tbsp sesame seeds
  • 3 tbsp toasted sesame oil
  • 5 tbsp Tamari
  • 2 teaspoons maple syrup
  • 2 teaspoons brown rice vinegar
  • 3 spring onions finely sliced

Method;

Step one. You need to release as much of the liquid from the tofu as possible and to do so, you will need to sandwich about 3 sheets of kitchen paper and press and pat the tofu, keep repeating this process with fresh kitchen paper so that you have soaked up most of the liquid - Once you feel the tofu is dry tear tofu into pieces and leave in fresh dry kitchen roll while you move onto the next step.

Step 2. Lets toast the sesame seeds by frying them in a dry frying pan, tossing frequently so that they don’t burn, you just want them to become golden and fragrant. Remove from heat and crush them with a pestle and mortar so that they become crushed up with some whole pieces. If you don’t have a pestle and mortar you can use a small blender or Nutribullet.

Step 3. Heat a good drizzle of olive oil in a wok or bigger frying pan, once the oil has heated up add the pieces of your prepared dried tofu, season with a good pinch of salt. Cook for 10 minutes, stirring occasionally until golden and crispy. Remove from the heat.

Step 4. While the tofu is cooking, place the ground toasted sesame seeds in a mixing bowl – add chili flakes, sesame oil, tamari, maple syrup, rice vinegar and sliced onions. Give a good whisk and Leave to one side.

Step 5. Bring a large pot of water to boil and add the soba noodles, cook according to your pack instructions, add the broccoli and edamame for the final minute of cooking, then drain.

Step 6. Add the noodles, edamame and broccoli to a large bowl along with the dressing, mix and toss well. Add your tofu and stir. As always, I add chili flakes sprinkled on top and for this stir fry, I added fresh chopped spring onions, chopped cashews to add extra crunch and texture. Its delicious, enjoy xx

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