"TAKE OUT" CHOW MEIN &
SWEET SOUR TOFU
A hearty plant-based dish that is great to share with friends during the winter months.
Benefits: A quick, easy and satisfying plant-based rainbow supper. Tofu contains several antioxidant phytochemicals making it a great addition to an anti-inflammatory diet. Tofu is also a good source of 'complete' protein, containing all 9 essential amino acids.
Recipe (serves 4):
200g egg noodles (cooked)
2 handfuls leafy greens (kale/chard/spinach/cabbage)
150g all or mix of:
broccoli, carrot, baby corn, chilli
100g nuts (peanuts/ cashews)
For the sauce:
3 tbsp soy sauce
1 tbsp hoisin sauce
1 tsp sesame oil
2 cloves garlic
20ml apple juice
1 tsp cornflour
Sweet and Sour Tofu
200g firm Tofu
1 tbsp cornflour
1 red pepper
4tbsp light olive oil
for the sauce:
1 tbsp tomato puree
1/2 tbsp vinegar (cider/wine)
1 tsp soy sauce
2 tbsp maple syrup
1 tsp cornflour
2 tbsp water
Prepare the Tofu by draining off water, and cutting into 5cm thick slices.
With a clean tea-towel or kitchen roll, press down to squeeze out excess liquid out
cut into bite-sized chunks
Place tofu in a small food/ zip lock bag with 1 tbsp cornflour and shake to coat well.
Add 4 tbsp olive oil to a Wok and bring to heat
Fry the tofu in batches, until golden brown, then drain on a piece of kitchen roll
Chop the pepper into bite-size cubes and fry in a saucepan with a little oil for 5 minutes
Mix the sauce ingredients and add the mix to the saucepan, followed by the tofu, stir to combine and once sauce thickens, remove from heat.
Place nuts in an ovenproof dish and toast for 6 mins at 200 deg C, remove and chop into pieces.
Chop the carrots/ corn/ broccoli into long thin strips around 2 inches in length
Slice greens finely
In a jug, mix together all sauce ingredients.
In a wok, on high heat, add 1 tbsp sesame oil, then all the veg, tossing until vibrant in colour and softened (2-3 mins)
Next, add the noodles, toasting in oil slightly for (1-2 mins)
Clear a little space in the base of the pan to add the chow mein sauce. Let it thicken slightly and then fold into the noodles to combine.
Remove from heat and sprinkle with toasted nuts to serve.