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

Method

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

  2. Put approx. 3 tbsp cornflour in a small bowl, then dip the cubes of tofu/tempeh in the cornflour one by one to coat. Put a large frying pan on medium/high heat and add 1tbsp vegetable oil. Once the oil is hot, add the cubes of tofu/tempeh to the pan to crispy fry them. Once all cubes are golden brown and cooked, remove from the pan and set aside.

  3. Using the same pan on a medium heat, add another tbsp of vegetable oil and fry the onion and garlic for 5 minutes. Once starting to soften, add your veggies to this pan: the red and yellow pepper, followed by the courgette, then the carrot.

  4. While this continues cooking, cook the noodles according to pack instructions.

  5. Steam the Tenderstem® for 3-4 minutes until cooked, while still keeping some crunch. Take off the heat, season with salt and pepper and set to one side.

  6. Once the noodles have cooked, add to the pan of vegetables then mix. Add the cubes of tofu/tempeh to the pan and pour in the teriyaki sauce.

  7. Cook everything through while stirring. Once the teriyaki sauce has coated the noodles and the tofu and the veg and is fully heated through, split between four bowls. Top each bowl with a sprinkle of chilli flakes (optional) and a few pieces of Tenderstem® broccoli. Enjoy!

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.