Meat Free Monday : High Protein Courgette Noodle Salad

Welcome to Meat Free Monday and we’re delighted to welcome my niece,Catherine Kidd, to the blog. Catherine is a dietician and also author of her own fantastic blog Knowing Your Onions. Today a recipe which involves one of my favourite pieces of kitchen equipment, the spiraliser and tofu, not something I am particularly accustomed to eating, however, I confess that this salad has converted me ! Over to Catherine…..

If truth be told, I am not a huge fan of the soft, squishy texture of tofu. But I wanted to learn to love it, because being (mostly) vegetarian, I need to try to incorporate more sources of protein in my diet. So I set about looking for ways to improve the texture, and came up with baked tofu. Now this is delicious: crispy, full of flavour from the marinade and very easy. I am a total convert. I hope you are too!

Serves 2.

[ingredients title=”Ingredients”]

  • 100g tofu, cut into matchsticks
  • 2 tbsp olive oil
  • 2 tbsp light soy sauce
  • 2 tbsp sesame oil
  • 1 tbsp white wine vinegar
  • 1 tsp chilli
  • 1 tbsp fresh root ginger
  • 2 courgettes
  • 3 spring onions
  • A generous bunch of coriander
  • 60g peanuts, roughly chopped


[directions title=”Directions”]

  1. Heat the oven to 220 degrees C.
  2. Make the marinade by mixing the olive oil, soy sauce, sesame oil, white wine vinegar, chilli and fresh root ginger. For ease, I use ready cut up chillies, but if you are preparing fresh chillies dice them so they are very small. If you like a big ‘kick’ you can always add extra!
  3. Marinade the tofu for as long as possible. I sometimes make this a day ahead and leave the tofu marinading in the fridge.
  4. With a fish slice, remove the tofu from the marinade and place on a baking tray. Save the rest of the marinade for later. Slice the spring onions and add these to the baking tray too.
  5. Bake for 20 minutes, turning the tofu part way through. At the end of 20 minutes, the tofu should be looking a bit crispy on the outside, which gives it a great texture.
  6. Spiralise the courgettes. If you don’t own a spiraliser, just use a peeler to make courgette ribbons. Place these in a pasta bowl.
  7. Pile the tofu, spring onions, coriander and peanuts onto the courgetti. Drizzle the remaining marinade (which is now more of a dressing) over the top and tuck in.



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