Nutritionist-approved WFH Lunch -Peanut Tahini Udon with Smoked Tofu
We’re back with some more delicious recipes, this time designed for the work-from-home lifestyle. Whether you’re a seasoned home chef or a kitchen novice, these dishes are crafted to enhance your at-home dining experience, keeping both your body and mind nourished as you navigate your daily tasks.
Peanut Tahini Udon with Smoked Tofu
This Peanut Tahini Udon with Smoked Tofu, enhanced with the fresh crunch of grated red cabbage and carrot, isn’t just a feast for the senses but is also the perfect example of a well-rounded vegan meal. It will take you just 15-20 minutes to cook, making it perfect for a working-from-home lunch or easy dinner after a long day at work.
It’s important to aim for a good portion of protein, carbs, and fat in each meal or snack you eat, with 1-3 portions of vegetables. This may sound hard to manage and plan, but a little bit of careful thinking and prepping goes a long way – and we’re here to do the hard bit for you!
For those looking to reduce the calorie count of this meal, consider airfrying the tofu and seasonings without the olive oil, or slightly reduce the quantity of tahini and peanut butter.
This is a great recipe as it is, but also incredibly versatile in terms of making little adjustments. Don’t have lime juice? Try using the liquid from a jar of pickles! Fancy a spicier sauce? Add a teaspoon of gochujang paste! You’ve run out of cumin? Add another spice from your cupboard instead!
Ingredients
- 150g quick cook udon noodles
- 100g crumbled smoked tofu
- ½ tablespoon olive oil
- ½ teaspoon smoked paprika
- ¼ teaspoon garlic powder
- ¼ teaspoon ground cumin
- ½ tablespoon tomato paste
- 1 tablespoon tahini
- 1 tablespoon peanut butter
- 1 tablespoon light soy sauce
- 1 teaspoon maple syrup
- Juice of half a lime + additional squeeze for garnish
- ½ teaspoon crushed garlic
- 1-3 tablespoons warm water (to thin the sauce)
- 2 spring onions
- 1 teaspoon sesame seeds
- ⅓ cup each of grated red cabbage and carrot
- Salt to taste
- Optional: Chilli flakes or sriracha sauce for added heat
Method
- Prepare the Tofu:
- Heat the olive oil in a pan over medium heat. Add the crumbled smoked tofu, smoked paprika, garlic powder, ground cumin, and tomato paste. Fry for 5-10 minutes, stirring occasionally, until the tofu is nicely browned—season with salt and set aside.
- Cook the Noodles:
- Boil lightly salted water and cook the udon noodles according to the package instructions. Once cooked, drain and set aside.
- Make the Sauce:
- In a bowl, combine tahini, peanut butter, soy sauce, maple syrup, lime juice, and crushed garlic. Whisk together, gradually adding warm water until the sauce is creamy and pourable.
- Prep the Vegetables:
- Grate the red cabbage and carrot. Slice the spring onions.
- Assemble the Dish:
- Toss the noodles in the sauce until evenly coated. Top with the tofu, grated vegetables, spring onions, and sesame seeds. Finish with a squeeze of fresh lime juice.
- Serve and Enjoy:
- If you like, add chilli flakes or sriracha for extra heat. Enjoy your delicious and balanced lunch!
Nutritional information: 626kcals – 26g P, 55g C and 33g F
If you enjoy this recipe, visit our recipes page here, where you can explore a wide array of our mouthwatering culinary creations!
Not sure if your cooking skills are quite up to this? get on board quick! Get £50 off a 5-day trial with code: BLOG50. Start your trial here.
Fresh Fitness Food provides personalised meal plans delivered straight to your door, ensuring not only that you have the nutrients you need to manage your stress levels, but also that you have the time usually spent shopping, cooking and washing up, to engage in your favourite stress-reducing activity. To discuss which nutrition plan is right for you, book a call with our in-house nutrition team here.
Save as PDF
- Are At-Home Allergy and Intolerance Tests Worth It? - April 24, 2024
- Forbidden Fruit Effect: Why We Crave More - April 16, 2024
- Nutritionist-approved WFH Lunch -Peanut Tahini Udon with Smoked Tofu - April 10, 2024