Tofu Vegetable Noodle Soup

Serves 4

100g/3¾oz wholewheat spaghetti, broken in half, or thin egg noodles
2cm/¾in piece fresh root ginger, peeled and cut into thin shreds
1 garlic clove, peeled and cut into thin slices
600ml/1pt cold water
1 tsp organic vegetable bouillon (stock) powder
2 tsp organic wheat-free Tamari soy sauce
3 spring onions, trimmed and sliced
Half a small red pepper, deseeded and sliced
85g/3oz broccoli, cut into small florets
85g/3oz mangetout, trimmed and halved widthways
6 baby corn, trimmed and sliced into 2cm/ ¾ in lengths
250g pack fresh tofu, drained and cut into 1.5cm/5/8 in cubes
1 tbsp chopped fresh coriander (optional)

Method

Cook the spaghetti or noodles until tender according to the pack instructions. Drain in a sieve under running water until cold. Set aside.
Place the ginger, garlic, water, stock powder and soy sauce in a large saucepan and bring to the boil. Add the spring onions, red pepper, broccoli, mangetout and baby corn.
Return to the boil and cook for 2 minutes. Stir in the spaghetti or noodles, then gently add the tofu ensuring that it is completely immersed in the cooking liquor.
Heat through gently for 2 minutes without stirring until the tofu is hot throughout. Ladle into bowls and serve immediately, sprinkled with fresh coriander if liked.

Nutritional information per serving:

181cals
12g protein
4g fat (of which 0.5g saturated fat)
25g carbohydrate
4g fibre
0.9g salt

Health Facts

Tofu is made from soya bean curd and is rich in compounds called phytoestrogens which may help reduce the risk of hormone related cancers. What's more, the protein in tofu can help reduce high blood cholesterol levels. Broccoli contains sulphoraphane, which helps reduce the risk of cancer of the bowel, stomach, breast and lungs.

You Are What You Eat Tip

For a more fiery flavour, add half a finely chopped red chilli to the garlic, ginger, water, stock and soy sauce in step 2.

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