Perfect Tofu Pad Thai

 Vegan tofu pad Thai recipe 

I haven't cooked with tofu for so long and I don't really know why! Having made this, I remembered how amazing it can be - crispy on the outside, with the inside soaking up the delicious flavours of this fragrant, slightly sweet and spicy pad Thai sauce. I am often asked whether tofu is good for us - see my article about that here (the short answer is yes!). This is a version of a takeaway classic that it is infinitely healthier but still has all the flavour. So if you're ever craving a Thai takeaway, make this instead - it will be ready in less time than a delivery and you won't be left with that post-takeaway-gorging guilt (we all know that feeling). 

Perfect Vegan Tofu Pad Thai

Ingredients (serves 4):

  • 2 Tbsp rapeseed oil
  • 1 white onion, diced
  • 3 cloves garlic, crushed
  • thumb-sized piece of ginger, crushed
  • 1 red chilli, finely sliced
  • 225g pack dry rice noodles
  • 1 courgette, chopped
  • 1 red pepper, chopped
  • 100g green beans
  • 400g tofu
  • 4 spring onions, chopped
  • handful fresh coriander, chopped

For the Sauce:

  • 4 Tbsp soy sauce (reduced salt)
  • 2 Tbsp peanut butter
  • Juice of 1 lime
  • 3 Tbsp brown sugar
  • 4 Tbsp vegan stock (1/4 tsp stock powder mixed with 3 Tbsp hot water)
  • 2 Tbsp rice wine vinegar
  • 1-2 Tbsp sriracha / chilli sauce, to taste

Method:

Start by making your sauce - simply mix all the ingredients in a small bowl. Now prepare your tofu. Take it out the pack and drain as much liquid as possible by gently pushing between your hands (being careful not to damage the block). Then slice into 2cm cubes. Prepare the rest of your vegetables now too, to save time during the quick frying process. Heat 1 Tbsp of the oil in a wok and fry the tofu until golden and crisp on both sides, about 10 minutes, then put the cooked tofu in a bowl to set aside. In the same wok, add the remaining oil and fry the onion for 5 minutes until beginning to brown. Add the garlic, ginger, and chilli for one minute before adding the rest of your vegetables, and continue to stir fry on a high heat for 5-6 minutes. Meanwhile, prepare your rice noodles as per the packet instructions (this usually involves standing in a bowl of boiling water for about 3 minutes, then draining). Now chuck the tofu back in the wok, along with the noodles and the sauce. Stir everything together until completely combined, cook for 1 more minute, then tip into bowls, top with chopped fresh coriander and spring onions, and tuck in! 

Nutrition per serving:

  • Protein: 20.6g  (Women: 41.2% / Men: 37.5%)
  • Iron: 4.4mg  (Women: 29.7% / Men: 50.6%)
  • Calories: 544  (Women: 27.2% / Men: 21.8%)
  • Sugar: 15.8g  (Women: 17.6% / Men: 13.2%)
  • Total Fats: 18.7g  (Women: 26.7% / Men: 19.7%)
  • Saturated Fat: 2.5g  (Women: 12.5% / Men: 8.3%)
  • Salt: 1.6g  (Women: 26.7% / Men: 26.7%)
  • Fibre: 6.3g  (Women: 21.0% / Men: 21.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.