Baked Miso Glazed Tofu with Stir Fried Veggies & Noodles
Miso glazed tofu baked until perfectly crispy served with stir fried veggies and noodles. A super tasty vegetarian dinner.
Servings 4
Calories 454kcal
Ingredients
- FOR THE BAKED MISO GLAZED TOFU
- 1 block (250g) extra firm tofu, drained and cut into even cubes
- 3 tbs grapeseed oil
- 1 very fat clove of garlic finely chopped
- 1 tbs ginger finely chopped
- 1 level tbs red miso paste
- 1 tbs toasted sesame oil
- 1 tbs honey
- ½ tbs lemon juice
- FOR THE STIR FRY VEGGIES & NOODLES
- 150 g buckwheat noodles I used organic buckwheat noodles with quinoa
- ½ tbs grapeseed oil
- 125 g Shiitake mushrooms wiped clean and sliced
- 50 g Ploppini mushrooms or chestnut mushrooms wiped clean and left whole
- 3 large scallions (spring onions) sliced diagonally
- 100 g kale chopped with any woody stems removed
- 150 g purple sprouting broccoli
- ½ a red chilli finely sliced seeds removed
- 1 tbs sesame seeds toasted (optional)
Instructions
- Pre heat the oven to 180C/392F degrees.
- Start by preparing the tofu. Lay a double layer of kitchen paper on a baking tray, spread the cubed tofu evenly on the baking tray, cover with another double layer of kitchen paper then place a slightly smaller baking tray on top. Place two 400g cans of beans or a heavy saucepan on top of the top tray and leave to drain for 30 minutes.
- Make the marinade, add the oils, miso paste, honey, garlic, ginger and lemon juice to a large mixing bowl, big enough to contain the tofu, I used a pie dish. Whisk all the ingredients together.
- Remove the tofu from the trays then add to the miso mixture to marinate for 15 minutes, turning the tofu half way through. Prep your veg while the tofu is marinating.
- Line a baking tray with parchment paper and place the tofu on the baking tray, keep the leftover marinade, bake in the oven for 20 minutes, turning the cubes over half way through cooking, I also turn the tray around to ensure even cooking. The tofu is done when the edges are crispy and the cubes are a rich golden colour.
- While the tofu is baking, cook the noodles according to the packet.
- Heat ½ tbs of oil in a large wok, add the spring onions, and cook for a minute, then add the mushrooms, cook for 3 minutes. Now add the chilli, cook for one minute then add the kale and sprouting broccoli and 2 tbs of the remaining marinade. Cook for 3 minutes.
- Serve the tofu on a bed of noodles and stir fry veggies, topped with some toasted sesame seeds and a drizzle of the remaining marinade.
Notes
- Nutritional Information is approximate and is calculates using an online nutrition tool. It is based on one serving of 4.
- Tofu, for best results I recommend using extra firm tofu, this can be found in most supermarkets now but also health food stores. If you can't find extra firm tofu, firm tofu will work well too. I have made this with firm tofu and the results are also good.
- Baking, make sure your oven is hot when you put the tofu in, this will give you the best results. I also recommend turning the tofu and the tray halfway through cooking as this will ensure evenly baked tofu.
- Storing and Freezing, I don't recommend freezing this dish. The tofu can be frozen but the consistency will change quite a bit so I recommend making this from scratch and eating it straight away.
- Make it Vegan, this is really easy, just switch the honey for maple syrup.
Nutrition
Calories: 454kcal | Carbohydrates: 46.5g | Protein: 17.3g | Fat: 24.2g | Saturated Fat: 3.2g | Sodium: 334mg | Potassium: 17.3mg | Fiber: 7.6g | Sugar: 9.2g | Calcium: 140mg | Iron: 3.1mg