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Quick & Easy Teriyaki Tofu salad

Vegetarian Vegan Dinner Lunch

This recipe is as easy as 1, 2, 3!

15 mins
9 ingredients
$2.60 / person
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Quick & Easy Teriyaki Tofu salad

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Ingredients

Serves = 4

  • 200g teriyaki tofu
  • 200g vermicelli noodles
  • 1/4 of a cabbage
  • 2 medium carrots
  • 3 spring onions
  • 200g frozen edamame
  • 1 tbsn salt reduced soy sauce
  • 1 tbsn hoisin sauce
  • 1 tbsn sesame seeds

It’s this easy

  • Prepare the salad ingredients - finely slice the cabbage, peel the carrots into long thin ribbons using a vegetable peeler, finely slice the spring onion, and steam the edamame in the microwave for 4-5 minutes in a covered bowl or tupperware with the lid on
  • Prepare the dressing - mix together the soy sauce, hoisin sauce and sesame seeds in a small bowl or jug
  • Prepare the vermicelli noodles - boil the kettle and let the water cool slightly before pouring over the noodles (enough to cover) and let them soak for 5 minutes
  • Heat olive oil in a frying pan over medium heat
  • Finely slice the tofu and add to the frying pan to cook for 1-2 minutes on each side
  • Once the tofu is cooked combine all ingredients in a bowl and toss to combine before serving

Tweaks

  • Add other vegetables of choice e.g. Asian greens, broccoli

Notes

Nutrition information (per serve):

  • Energy (1790kJ)
  • Protein (19.8g)
  • Total fat (7.7g)
  • Saturated fat (0.9g)
  • Carbohydrate (65.3g); Starch (56.5g), Sugars (8.8g), Added sugars (2.2g), Free sugars (2.2g)
  • Dietary fibre (8.9g)
  • Sodium (493mg)
  • Calcium (120mg)
  • Iron (4.3mg)

Allergies

Contains: Gluten, Soy, FODMAPs.

Why is this good?

Be Healthier

Being rich in Folate, onions are vital for a healthy pregnancy and reduces risk of Neural Tube Defects during pregnancy.

More: Onions recipes (78) Everyday Superfoods

Healthy Gut

Onions are a decent source of fibre. The main fibre in them, fructan are prebiotic fibres which are considered the ‘beneficial gut bacteria’ which can improve colon health and reduce risk of colon cancer.

More: Onions recipes (78) Everyday Superfoods

Be Healthier

Carrots are high in phytonutrients (especially Vitamin K, potassium beta-carotene, lutein and lycopene) which help in protecting against cancer and Heart disease.

More: Carrot recipes (42) Everyday Superfoods

Healthier Skin

Carrots are great sources of phytonutrients such as Beta Carotene which can improve healthier skin and overall appearance.

More: Carrot recipes (42) Everyday Superfoods

Be Healthier

Cruciferous vegetables like cabbage contains beneficial phytonutrients which help to reduce chronic inflammation and reduce risk of heart disease.

More: Cabbage recipes (11) Everyday Superfoods

Healthy Gut

Cabbage is rich in the plant compound sulforaphane which may improve your bacterial gut flora.

More: Cabbage recipes (11) Everyday Superfoods

Support Immune Function

Cabbage is a good source of vitamin C which is important for growth and development and maintenance of your immune system to help with wound healing and fighting infection.

More: Cabbage recipes (11) Everyday Superfoods

Be Healthier

Soyfoods such as Tofu are a great source of protein and essential fatty acids.

More: Tofu recipes (8) Everyday Superfoods

Sharper Thinking

Tofu is a great source of isoflavones which can favourably improve cognitive function and visual memory.

More: Tofu recipes (8) Everyday Superfoods

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I don’t like fruit and vegetables so I just take a multi-vitamin instead is that ok?
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I don’t like fruit and vegetables so I just take a multi-vitamin instead is that ok?
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Hacks, Myths & FAQs

Is there a link between the foods you eat and whether you have clearer, healthier skin?
FAQ
Is there a link between the foods you eat and whether you have clearer, healthier skin?
5 minute read
Add to favourites Remove from favourites
I don’t like fruit and vegetables so I just take a multi-vitamin instead is that ok?
Myth

Question

I don’t like fruit and vegetables so I just take a multi-vitamin instead is that ok?
3 minute read
Add to favourites Remove from favourites
Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz