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Ginger & Lime Marinated Tofu with Buckwheat Noodle Salad
The neutral flavour of tofu is ideal for marinating as it readily absorbs flavours put with it. I particularly like this marinade with the warmth of ginger and tangy freshness of lime and coriander.
Marinade a big batch of tofu and you have a couple of meals ready of reducing the week. Marinated Tofu is super versatile. Serve as a salad on a bed of greens, use in stir-fries, with rice or noodles, great for tofu burgers and sandwiches, make into kebabs with vegetables and cook on the BBQ.
You can just marinate the tofu or just make the noodle salad or enjoy both together!!
1/2 bunch coriander with roots if possible, washed
4 cloves garlic, peeled
small piece of ginger, peeled
1/4 cup toasted sesame oil – if you find this too strong use regular untested oil
1/4 cup tamari
1/4 cup lime juice 2-3 limes
2 teaspoons honey – to taste
450g firm tofu, cut into 1/2 cm thick slices – 6/7 slices
200g Soba noodles – buckwheat Japanese noodles
1Lebanese cucumbers, cut lengthwise into quarters and slice
1/2 bunch coriander, pull leaves from stems
1/2 bunch mint, pull leaves from stems
2 handfuls salad greens
2 firm ripe avocados
juice from 1/2 lime
11/2 tbsp tamari
11/2 tbsp sesame oil
11/2 tbsp mirin – optional
11/2 tbsp lime juice
lightly toasted sesame seeds
Cut the roots from the coriander and finely chop with the ginger and garlic.
Mix all the marinade ingredients together in a bowl or large jar.
Cut the tofu into about 1/2 cm thick slices
Arrange one layer of tofu – 2-3 pieces – in the bottom of a flat container
Spoon over a little of the marinade to cover
Repeat with remaining tofu and marinade
Cover and marinade in the fridge for a good few hours, ideally overnight.
To cook, heat a little olive or sesame oil in a frying pan and fry tofu until golden both sides – this takes only a couple of minutes – and serve.
You can gently warm remaining marinade and pour over tofu, and serve sprinkled with sesame seeds – simple!
Pour about 11/2 litres water and 1/2 teaspoon Celtic sea salt into a small saucepan.
Bring to the boil.
Add Soba noodles and separate with a pair of tongs i.e. swish around in the water.
Once boiling turn down low otherwise the noodles with boil over – and simmer for about 5-6 minutes.
Drain through a colander and rinse thoroughly with cold water to cool the noodles and prevent them from sticking together.
Drain any excess water before putting noodles into a large bowl.
Peel and slice the avocados. Toss in a little lime juice to preserver their colour.
Add the cucumber, herbs and salad greens
Mix dressing ingredients together- sesame oil, mirin, tamari and lime juice to taste
Toss the dressing through the salad.
Cut the tofu into small 2cm strips (if using).
Add the tomatoes, avocado and tofu.
Sprinkle with lightly toasted sesame seeds.
Serve and enjoy!!
Shopping List for Marinated Tofu and Noodle Salad – organic where possible
450g firm tofu
200g Soba noodles – buckwheat Japanse noodles
toasted sesame oil
mirin – sweet rice wine available in a health store
sesame seeds – optional
small piece ginger
1 bunch coriander
1 bunch mint
1 Lebanese cucumber
2 firm ripe avocados
200g cherry tomatoes
All ingredients are available in a health store, organic shop or supermarket
Nutrition Foodie Notes
Tofu – soya beans have provided people with quality nutrition for over 4,000 years.
A rich source of protein and minerals, especially calcium and iron, it gives quality nutritional satisfaction A natural source of lecithin, it’s a good ‘brain food’.
Soy contains phytoestrogens – plant foods that resemble oestrogen. Such foods are considered helpful for some and not so for others. Considering soy history and that it’s been consumed by cultures with a lengthy and healthy living history for thousands of years, I eat tofu a couple of times a fortnight and quality soy milk (alternated with almond milk) quite frequently.
I’m fairly non-detailed yet quite specific what I eat, taking a wide range of largely fresh whole foods and base what I eat on this.
Soy products differ immensely in quality. Choose organic tofu or soy milk and avoid GMO.
If you are concerned or confused about soy, here’s a link to quite a comprehensive article that may answer some of your questions: http://foodrevolution.org/blog/the-truth-about-soy.
Buckwheat – buckwheat is a seed. High in protein, containing all essential amino acids, and bioflavonoids – essential for the absorption of vitamin C, and contribute to cell wall health in skin tissue and blood capillary walls. Light and satisfying, buckwheat noodles provide a versatile nourishing noodle to have in the kitchen!