Udon noodle salad

Packed full of Japanese goodness, this salad makes a fabulous packed lunch
Try this twist on a noodle salad for a surprising approach to tofu
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Recipe by: Toral Shah | Nutritionist, chef, food & health writer

Lots of people don’t like tofu but when properly seasoned and cooked, it’s absolutely delicious, particularly when marinated. Cooking at a high heat will ensure that the tofu has a crispy exterior and a soft interior.

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Ingredients
  • 100g drained tofu
  • 82g (1 bunch) udon rice noodles
  • 2 (20g) spring onions, finely sliced
  • 80g broccoli, chopped into mini florets
  • 4 (20g) radishes, finely sliced
  • 10g cashew nuts
  • 1 teaspoon olive oil
  • 1 teaspoon sesame oil
  • 1 tablespoon rice vinegar
  • 2 teaspoons tamari or reduced-salt soy sauce
  • ¼ tsp schichimi
  • 1 tsp (4g) ginger, grated
  • 1 tbsp (3g) chives
  • juice of ½ lime
Time
45 minutes
SERVES:
1
CALORIES:
519
FAT:
17.5g
SALT:
1.3g
SUGAR:
4.9g
5 A DAY:
1.5
Method
  1. Cut tofu into 1cm cubes.
  2. Combine tamari/soy sauce and shichimi into a large bowl, stirring well with a fork. Add tofu cubes to tamari mixture, and toss gently to coat. Let stand for 15 minutes.
  3. Cook udon noodles according to package directions, omitting salt and fat. Rinse with cold water and drain well.
  4. Add olive oil to a pan along with the ginger and broccoli and 3 tbsp water. Cook for 2 minutes.
  5. Add marinated tofu to broccoli and cook for further 4 minutes until cooked.
  6. Add the rice wine vinegar and sesame oil to noodles and add in the broccoli, tofu, radishes, chives and toss gently to coat.
  7. Sprinkle salad with toasted cashew nuts.

How to drain tofu

Draining tofu means removing the extra liquid from the tofu – this will help to improve the texture. Once you remove the tofu from the package and the liquid that it's packed in, cut the tofu into the pieces that you will need for the recipe.

  1. Lay the tofu pieces on a tea towel or wrap in kitchen paper.
  2. Cover with another tea towel
  3. Place a board on top of the covered tofu – this will help to distribute the weight.
  4. Leave for at least an hour