This dish’s star is soya – in the miso, the tofu, and the edamame. Enjoy this satisfying soup and fill up on its benefits – stronger bones and lower blood cholesterol.
SERVES 2
Ingredients
2 tsp miso paste
2 garlic cloves, grated
4 spring onions, shredded
½ red chilli, sliced in rings
2 tsp grated fresh root ginger
50g (1¾oz) brown soba noodles
60g (2oz) edamame
100g (3½oz) enoki mushrooms (or other oriental variety), broken into individual pieces
150g (5½oz) firm tofu, drained
1 egg, beaten
30g (1oz) sesame seeds
1 tbsp vegetable oil
2 sheets of nori seaweed
handful of coriander leaves
juice of ½ lime
2 tsp sesame oil
1 Put the miso paste and 900ml (11/2 pints) of water into a medium pan on a high heat. Stir until the paste dissolves.
2 Add the garlic, spring onions, chilli, and 1 teaspoon of ginger. Bring to a gentle boil and throw in the noodles, edamame, and mushrooms. Reduce the heat and simmer for 5 minutes, stirring occasionally, until the noodles are cooked. Remove from the heat.
3 Meanwhile, cut the tofu into 2cm (3/4in) cubes and pat them dry with kitchen paper. Put the beaten egg and sesame seeds into separate shallow bowls. Dip the tofu cubes into the egg, then into the sesame seeds, coating each cube well.
4 Heat the oil in a small frying pan and, when hot, toss in the tofu cubes. Fry them for 1–2 minutes until the seeds turn golden brown, then flip the tofu, and repeat. The sides should brown without needing to turn the cubes repeatedly. Once golden and crisp, remove the cubes to a plate lined with kitchen paper.
5 Shred or snip the seaweed sheets into strips and scatter them over the soup to soften. Stir in the remaining grated ginger, the coriander, and the lime juice.
6 Divide the soup between two bowls and season each with 1 teaspoon of sesame oil. Put the tofu cubes into two small side dishes and serve them alongside the soup.
NUTRITION PER SERVING Calories 396 Total fat 24.8g Saturated fat 3.9g Carbohydrates 21.7g Dietary fibre 7.6g Sugars 2g Protein 21.1g Salt 0.7g
Smart swaps
• Replace the edamame with broad beans if you are watching your weight; broad beans have fewer calories and more fibre, which keeps you feeling full for longer.
• If you don’t mind a non-vegetarian option, use fresh king prawns instead of tofu, coating them with sesame seeds in the same way. You’ll get twice as much protein, potassium, and vitamin E.
NUTRIENT KNOW-HOW
Be smart about salt content and choose plain tofu. Inject flavour yourself with various spices and marinades, rather than buying smoked, marinated, or flavoured tofu, which are often loaded with salt.