SHIFT Grub
Tofu vegetable noodles — reduced-salt soy sauce
Tofu vegetable noodles — reduced-salt soy sauce. Ingredients, step-by-step method and estimated nutrition per serving. Save your food plans in My Timber.
Ingredients
- 180g firm tofu
- 70g dried egg noodles
- 120g mixed peppers
- 100g broccoli
- 15g reduced-salt soy sauce
- 4.6g olive oil
Equipment
- hob
- non-stick frying pan
- knife
- chopping board
- spatula
- kitchen scales
- bowl
- clean plate
- saucepan
- colander
- pan lid
Method
- Cook the measured dry noodles for their packet time. Cut broccoli into small florets and boil for3–4 minutes until nearly tender; drain. Do not use the dry quantity as a ready-cooked noodle quantity.
- Drain and pat the firm tofu dry. Cut into 2 cm cubes or 1.5 cm slices and cook in the measured oil for 8–10 minutes, turning, until hot through and lightly golden.
- Thinly slice the peppers and other vegetables. Add them to the pan with2 tablespoons water, cover for3–4 minutes and cook until tender with some bite. Stir as needed so they do not catch.
- Add the drained noodles and broccoli. Stir through the measured cooking sauce for its required label time, then fold in the cooked protein. Heat until steaming hot throughout. Add cold yoghurt or mayonnaise dressing only at the table; eat immediately.
Estimated nutrition
| Energy | 480.4 kcal |
|---|---|
| Protein | 28.7 g |
| Carbohydrate | 63.1 g |
| Fat | 14.4 g |
| Fibre | Not available |
| Saturates | 2 g |
Estimated per-serving nutrition. Ingredient weights multiplied by CoFID 2021 or explicitly named UK product-label values, preserving missing values; traces treated as zero. Declared product/cooked-state proxies remain estimates. AI author calculation, not independent human, clinical or physical cooking validation.
Allergens and product labels
- egg
- gluten
- soya
- wheat/gluten
Food safety and storage
- Check every bought ingredient label for allergens, use-by dates and cooking instructions. Recipe tags are not an allergy-suitability guarantee.
- Wash hands, utensils and surfaces. Wash produce unless labelled ready washed; keep raw meat and fish separate from ready-to-eat food.
- Eat immediately. This recipe does not cover storing or reheating the assembled meal; follow any stricter product instructions.
Author estimates, not physical cooking trials. Packet instructions and safe doneness govern; larger batches need longer.