Stephanie Cowan Nutrition

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Dr. Stephanie Cowan I Dietitian I Nutritionist I Researcher I Mornington Peninsula

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Soba Noodles with Tofu and Ginger-Shallot Sauce

Posted on 28 February, 2020 at 19:00


Plant-based simply means that plants form the foundation of the diet — it doesn’t mean meat is completely off the menu. If the majority of your diet is made up of fruit and vegetables, legumes, nuts and wholegrains, with a small amount of lean meat and dairy, then hey — your diet is plant-based to! ⁣


On a plant-based diet you need to choose your protein sources responsibly. Tofu is a complete protein (contains all the amino acids our body needs), is a good source of non-haem iron and if made with calcium salts (e.g. calcium sulphate) will help to keep your bones strong.


Soba Noodles with Tofu and Ginger-Shallot Sauce | serves 5 | with low FODMAP and coeliac adaptations ⁣

INGREDIENTS⁣

500 g (1 packet) soba noodles (use 100% buckwheat for coeliac)⁣

500 g (1/2 medium) purple cabbage⁣

5 carrots ⁣

2 Bunch spring onions (use green tops only for low FODMAP), finely sliced⁣

1/2 Cup sesame seeds, toasted⁣

Thumb sized piece ginger⁣

2 tsp sea salt⁣

1 Tbsp rice wine vinegar⁣

2 Tbsp soy sauce, 1 tbsp for tofu & 1 tbsp for salad dressing (use gluten free for coeliac)⁣

1/2 Cup rice bran oil ⁣

1 Large block (300 g) firm tofu, diced⁣

1 Tbsp peanut butter ⁣

1 Tbsp honey (use maple syrup for low FODMAP) ⁣

1/3 Cup oyster sauce (use gluten free for coeliac)⁣

Water as required⁣

DIRECTIONS

Combine shallots, salt, vinegar and soy in a bowl. Heat the oil and minced ginger over medium heat until it starts to boil. Take off the heat and add to the shallot mix, taking care not to burn yourself, as the oil will spit.⁣


Add soba noodles to boiling water and cook for 4 – 5 minutes or until tender. Drain and refresh under cold running water.⁣


Shred the cabbage finely into long strips. Add the cabbage to the soba noodles and pour over ginger-shallot sauce. Toss well to combine. Transfer to a large platter, season well and sprinkle over the toasted sesame seeds.⁣


Marinate diced tofu in oyster sauce, soy sauce and peanut butter (can add some sesame oil as required). Cook with carrot in nonstick pan over medium heat for 5 minutes. Add honey and cook for a further 5 minutes. Add water as required to make sticky sauce.

Categories: Low FODMAP recipes, Gluten free recipes, Vegetarian recipes

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