2019-05-01_Healthy_Food_Guide_UK

1

PERSERVING

425kcal 7.6gfibre

11gf a t 21gprotein

1.7gsaturates 1.2gsalt

55gcarbs 48mgcalcium

9g sugars 2.4mg iron

6pm panic

Thiscoldsupperis soeasyto

prepare– butyoucanservethe

noodles warm if you prefer

prep 15 mincook 10 min

serves 4

dairy free vegan

Pickupinstore

280gpackfirmtofu (we used

TheTofooCo)

40groastedpeanuts, roughly

chopped

6 springonions,finelychopped

250gasparagusorgreen beans,

roughlychopped

200gchestnutmushrooms,

thinlysliced

50g baby spinach

Checkthatyouhave

250gsobanoodles

1½tbspagavenectar or

maplesyrup

3tbspreduced-saltsoysauce

1tspsesameoil

1 garlicclove,finely

chopped

½tspchilliflakesor

to taste (optional)

1 Bringa pan

ofwaterto

the boil,add

thenoodles

and cook

for 3–5 minuntiltender.

Drainandrunundercold

water,thensetaside.

2 Meanwhile,putthetofu,

agavenectarormaplesyrup,

about3/4ofthepeanutsand

2tbspof thesoysauceina

blenderorfoodprocessor

andwhizuntilsmooth.Add

a littlewaterandwhizagain

tomakea creamydressing.

3 Putthesesameoilina

fryingpanandheatover

medium-high.Addthespring

onions,garlicandasparagus

orbeansandcook,

stirring,for2 min.Add

themushroomsandcook,

stirring,for4–5 minuntilthe

mushroomsaregoldenand

theothervegetablesare

tender.Removefromthe

heat,addtheremaining

soysauceandchilliflakes,

if using,andstirtocoat.

Transfertoa largebowland

allowtocoolfora fewmin.

4 Addthenoodlesandthe

dressingtothebowland

tosstocoatthenoodles.

Servegarnishedwiththe

remaining peanuts.

Japanesenoodlesalad

with tofu and peanut dressing

Japanesenoodle

saladwithtofuand

peanut dressing

RECIPES: NIKI BEZZANT. PHOTOS: BRYCE CARLETON

70 HEALTHY FOOD GUIDEMAY 2019

One-shop meal