Meat Free Monday : High Protein Courgette Noodle Salad
Posted On May 9, 2016
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!
- 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
- Heat the oven to 220 degrees C.
- 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!
- Marinade the tofu for as long as possible. I sometimes make this a day ahead and leave the tofu marinading in the fridge.
- 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.
- 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.
- Spiralise the courgettes. If you don’t own a spiraliser, just use a peeler to make courgette ribbons. Place these in a pasta bowl.
- 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.