This is the bowl I reach for on the busiest weeknights — when I want something warm and genuinely satisfying without standing over the stove for an hour. Crisp golden tofu and bright broccoli sit on slippery noodles in a savoury ginger-sesame sauce, giving you a full meal’s worth of protein and fibre from plants alone. It’s a great choice after a workout or any evening you want dinner sorted in the time it takes to boil the kettle.
Serves 2 · Time 20 min · Style Vegan
Ingredients
- 200 g firm tofu, pressed and cubed
- 150 g wholewheat or soba noodles (dry weight)
- 250 g broccoli, cut into small florets
- 1 tbsp neutral oil (e.g. rapeseed)
- 1 tbsp cornflour (cornstarch)
- 2 tbsp reduced-salt soy sauce or tamari
- 1 tbsp toasted sesame oil
- 1 tbsp rice vinegar
- 1 tsp maple syrup
- 2 cm fresh ginger, grated
- 1 garlic clove, crushed
- 1 tsp sesame seeds
- 2 spring onions, sliced
- Pinch of chilli flakes (optional)
Method
- Bring a large pan of water to the boil. Cook the noodles according to the packet, adding the broccoli florets for the final 3 minutes. Drain and set aside.
- While the noodles cook, pat the tofu cubes dry and toss them with the cornflour until lightly coated.
- Heat the neutral oil in a large non-stick pan or wok over medium-high heat. Fry the tofu for 6–8 minutes, turning, until golden and crisp on all sides.
- In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, maple syrup, ginger and garlic.
- Add the drained noodles and broccoli to the pan with the tofu. Pour over the sauce and toss for 1–2 minutes until everything is glossy and heated through.
- Divide between two bowls and scatter with sesame seeds, spring onions and chilli flakes, if using. Serve straight away.
Nutrition per serving
| Energy | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|
| 472 kcal | 24 g | 58 g | 16 g | 9 g |
Dietitian’s tip
Pressing the tofu well is the single biggest thing you can do for texture — wrap it in a clean tea towel and rest a heavy pan on top for 10 minutes while you prep, so it crisps instead of steams. Leftovers keep in the fridge for up to two days and reheat well, making this a smart batch-cook for next-day lunches; the wholewheat noodles and broccoli together push the fibre toward the 30 g daily target that supports gut and heart health.
General guidance, not individual medical advice. For personalised nutrition, see a registered dietitian.