Tenderstem® Broccoli Teriyaki Noodles

Tenderstem® Broccoli Teriyaki Noodles

This recipe is the perfect mid-week meal which makes the most of what you have in your fridge and pantry. Whip up a simple teriyaki sauce and combine with noodles and veggies, topped off with Tenderstem® broccoli for a vegan supper that is guaranteed to delight.

Preparation time

15 minutes

Cooking time

20 minutes

Serves

4

Dietary requirements

  • Dairy free
  • Pescatarian
  • Vegetarian
  • Vegan

Nutritional information per serving

  • kcal 383
  • Fat 11.3 Low
  • Saturates 1.5 Low
  • Carbs 52.3
  • Sugars 17.3 Low
  • Fibre 10.4
  • Protein 13.9
  • Salt 1.48 Medium

Method

  1. In a small bowl, combine all the ingredients for the teriyaki sauce, adding the cornflour last and using a whisk to mix it into the sauce. Set aside.

  2. For the stir fry, put the cornflour in a small bowl, then dip in the cubes of tofu or tempeh to coat.

  3. Put a large frying pan on a medium high heat and add 1 tbsp of the oil. Once the oil is hot, add the tofu or tempeh to the pan and fry until golden brown and cooked. Remove from the pan and set aside.

  4. Using the same pan on a medium heat, add the remaining oil and fry the onion and garlic for 5 minutes until starting to soften. Then add the carrots, followed by the peppers and courgettes.

  5. While the stir fry veg are cooking, steam the Tenderstem® broccoli for 3-4 minutes until just tender but still with some crunch. Take off the heat and set to one side.

  6. Add the noodles to the stir fry veg and heat through, then add the tofu or tempeh and pour in the teriyaki sauce.

  7. Heat everything through while stirring until the teriyaki sauce has coated the noodles, tofu and veg and everything is fully heated.

More ways to cook Tenderstem®

Nutrition information for Tenderstem® broccoli is based on lab analysis of the raw product commissioned by Tenderstem® broccoli. Please note, nutrition may vary due to origin, methods of storage and preparation, and freshness.

Nutrition analysis of recipes featured on the Tenderstem® broccoli website is calculated by a registered dietitian using McCance and Widdowson's The Composition of Foods, Seventh Edition, but may vary slightly depending on the specific ingredients used. Analyses do not include optional ingredients or suggested accompaniments unless specific amounts are given. If there is a range in the amount of an ingredient, the smaller amount is used. When a recipe lists a choice of ingredients, the first is used.