Tofu Pad Thai with Vegetables

A lighter homemade pad thai with crisp golden tofu, egg, beansprouts and carrot in a tangy tamarind and lime sauce, finished with peanuts and coriander. Vegetarian, 32g of protein a plate, and on the table in 35 minutes.

Dinner

Serves 2

A plate of pad thai rice noodles with golden tofu, egg, beansprouts, carrot and spring onions, topped with peanuts, coriander and lime

Ingredients

For the sauce
2 tbsp (30ml) reduced-salt tamari (labelled gluten-free), or reduced-salt soy sauce (not gluten-free)
1 tbsp (15g) tamarind paste (or an extra tbsp of lime juice)
2 tsp (8g) light brown sugar
1 to 2 limes: 1 tbsp (15ml) juice (2 tbsp if not using tamarind), the rest cut into wedges to serve
Chilli flakes, to taste, optional
For the noodles
100g/3½oz flat rice noodles (about ¼ inch wide; a lighter portion, use 150g for bigger appetites; check gluten-free if needed)
200g/7oz extra-firm tofu, patted dry and cut into 2cm/¾in cubes
1 tbsp (15ml) neutral oil, such as rapeseed (canola) or groundnut (peanut) oil
2 cloves garlic (about 8g), finely chopped
1 medium carrot (about 80g/3oz), cut into thin matchsticks
2 medium eggs (US large), beaten
100g/3½oz beansprouts
2 spring onions (scallions, about 30g/1oz), cut into 3cm/1in lengths
To serve
20g/¾oz/2 tbsp unsalted roasted peanuts, roughly chopped
10g/a loosely packed ½ cup fresh coriander (cilantro) leaves

Method

Soak or cook the noodles according to the packet, usually 8 to 10 minutes in just-boiled water, until soft but still slightly firm. Drain, rinse under cold water and drain well so they do not stick together.
Meanwhile, wrap the tofu in a clean tea towel (dish towel) or kitchen paper (paper towels) and press gently to remove excess water. Mix the tamari, tamarind, sugar and lime juice in a cup until the sugar dissolves.
Heat 2 tsp of the oil in a large wok or non-stick frying pan over a medium-high heat. Fry the tofu for 6 to 8 minutes, turning, until golden and crisp on most sides. Tip onto a plate.
Add the remaining oil, the garlic and carrot and stir-fry for 1 minute. Push everything to one side, pour the eggs into the empty space and stir gently until just set, about 1 minute.
Add the noodles, tofu and sauce and toss over the heat for 2 minutes, until the noodles have absorbed the sauce. Add the beansprouts and spring onions and stir-fry for 2 minutes more, until the beansprouts are steaming hot throughout; food safety agencies advise cooking beansprouts until steaming hot unless the pack says they are ready to eat.
Divide between 2 plates and top with the peanuts, coriander and chilli flakes, if using. Serve with lime wedges. Leftovers keep in the fridge for up to 2 days; reheat until piping hot.

Why it works

A plate has about 32g of protein and 620 calories, from the tofu, eggs and peanuts. Takeaway (takeout) pad thai is often much larger, cooked in more oil and higher in sugar; making it at home lets you control all three.

Getting the tofu crisp. Extra-firm tofu works best. Pressing out the water and frying it in a hot pan before anything else gives golden edges that hold up when the sauce goes in. Tofu is a complete plant protein and, when set with calcium sulphate, a useful source of calcium; check the label.

The sauce. Real pad thai gets its tang from tamarind, a sour fruit paste sold in jars in most supermarkets and Asian grocers. Fish sauce is traditional, but this version uses tamari to keep it vegetarian. Just 2 tsp of sugar between two people balances the sourness.

Beansprouts. Raw beansprouts have been linked to food poisoning outbreaks, so food safety agencies advise cooking them until steaming hot unless the pack says they are ready to eat. Here they go in at the end and are tossed over the heat until hot.

Not tagged for blood sugar, because the rice noodles bring about 60g of carbohydrate; add more vegetables and fewer noodles if that matters to you. Contains peanuts, soy and egg; leave out the eggs and add extra tofu for a vegan version. For another tofu dinner, try the crispy sesame tofu with broccoli, or for noodles with chicken, the Vietnamese chicken noodle salad.

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protein-pancakes-cottage-cheese

Banana Oat Protein Pancakes with Cottage Cheese

Breakfast

oats, banana, eggs, cottage cheese, greek yogurt, blueberries, cinnamon

Stack of banana oat protein pancakes topped with Greek yogurt and blueberries on a plate

thai-green-prawn-curry

Thai Green Prawn Curry with Broccoli

Dinner

prawns, coconut milk, broccoli, red pepper, lime, coriander, brown rice

Thai green prawn curry with broccoli and red pepper in a bowl, with brown rice and lime

salmon-traybake-potatoes-broccoli

Salmon Traybake with New Potatoes, Broccoli and Dill Yogurt

Dinner

salmon, potatoes, broccoli, lemon, dill, olive oil, greek yogurt

Baked salmon fillets with new potatoes, tenderstem broccoli and lemon on a baking tray

greek-lemon-chicken-traybake

Greek Lemon Chicken Traybake with Potatoes and Olives

Dinner

chicken, potatoes, onion, red pepper, olives, garlic, lemon, olive oil, oregano, greek yogurt, cucumber, dill

Roast chicken thighs with lemon halves, potatoes, red onion, peppers and black olives on a baking tray

tuna-white-bean-salad

Tuna, White Bean and Red Onion Salad

Lunch

tuna, white beans, onion, tomatoes, cucumber, rocket, capers, parsley, lemon, olive oil

Tuna and white bean salad with red onion, cherry tomatoes, rocket and capers in a bowl

spinach-feta-egg-muffins

Spinach, Feta and Red Pepper Egg Muffins

Breakfast

eggs, spinach, feta, red pepper, spring onions, milk, chilli flakes, olive oil

Twelve golden egg muffins with spinach, feta and red pepper in a muffin tin

chia-pudding-mango-lime

Chia Pudding with Mango, Lime and Pumpkin Seeds

Breakfast

chia seeds, soy milk, mango, lime, pumpkin seeds

Chia seed pudding in a glass topped with diced mango, lime zest and pumpkin seeds

beetroot-walnut-hummus

Beetroot and Walnut Hummus

Snack

beetroot, chickpeas, walnuts, tahini, lemon, garlic, cumin, olive oil, carrots, cucumber, red pepper

Bright pink beetroot hummus topped with walnuts and olive oil, with vegetable sticks

turkish-eggs-garlic-yogurt

Turkish Eggs with Garlic Yogurt and Chilli Butter

Breakfast

eggs, greek yogurt, garlic, butter, chilli flakes, dill, parsley, sourdough, olive oil

Two poached eggs on garlic yogurt, drizzled with red chilli butter and dill

smoky-roasted-chickpeas

Smoky Roasted Chickpeas

Snack

chickpeas, olive oil, smoked paprika, cumin

Bowl of crispy roasted chickpeas with smoked paprika

chicken-ginger-congee

Chicken and Ginger Congee

Dinner

chicken, brown rice, ginger, garlic, spring onions, stock, sesame oil, tamari

Bowl of chicken congee with ginger and spring onions

red-lentil-dal-spinach

Red Lentil Dal with Spinach and Ginger

Dinner

lentils, spinach, onion, garlic, ginger, tomatoes, turmeric, cumin, coconut milk, brown rice

Bowl of golden red lentil dal with spinach and rice

steak-rocket-parmesan-salad

Steak, Rocket and Parmesan Salad

Lunch

steak, rocket, parmesan, tomatoes, olive oil, lemon

Sliced steak on rocket with parmesan shavings and tomatoes

quinoa-edamame-pumpkin-salad

Quinoa, Edamame and Pumpkin Seed Salad

Lunch

quinoa, edamame, pumpkin seeds, cucumber, lemon, olive oil, spring onions, parsley

Quinoa salad with green edamame and toasted pumpkin seeds

tofu-scramble-turmeric-spinach

Tofu Scramble with Turmeric, Spinach and Tomatoes

Breakfast

tofu, spinach, tomatoes, turmeric, onion, garlic, olive oil, sourdough, nutritional yeast

Yellow turmeric tofu scramble with spinach and tomatoes in a pan

date-cacao-protein-balls

Date and Cacao Protein Balls

Snack

dates, peanut butter, almond butter, protein powder, cacao, hemp seeds, chia seeds, cinnamon

Date and cacao protein balls on a board, some cut in half

mussels-tomato-garlic-broth

Mussels in Tomato and Garlic Broth

Dinner

mussels, tomatoes, garlic, onion, parsley, chilli flakes, sourdough, olive oil, lemon

Open mussels in a red tomato broth with sourdough

cottage-cheese-pomegranate-walnuts

Cottage Cheese with Pomegranate, Walnuts and Honey

Snack

cottage cheese, pomegranate, walnuts, honey, cinnamon, greek yogurt

Bowl of cottage cheese topped with pomegranate seeds and walnuts

chicken-butter-bean-kale-pot

Chicken, Butter Bean and Kale One-Pot

Dinner

chicken, white beans, kale, onion, garlic, lemon, olive oil, stock, parsley, tomatoes

One-pot chicken with butter beans and dark green kale

mackerel-egg-watercress-toast

Smoked Mackerel, Poached Egg and Watercress on Sourdough

Breakfast

mackerel, eggs, watercress, sourdough, lemon, olive oil, tomatoes

Smoked mackerel and poached egg on sourdough with watercress

turmeric-tempeh-cauliflower-bowl

Turmeric Tempeh and Cauliflower Bowl with Tahini

Lunch

tempeh, cauliflower, tahini, chickpeas, turmeric, lemon, olive oil, spinach, cumin, garlic

Bowl of roast cauliflower and tempeh with tahini dressing

miso-tofu-edamame-noodle-soup

Miso, Tofu and Edamame Soup with Buckwheat Noodles

Lunch

miso, tofu, edamame, buckwheat, spring onions, garlic, ginger, seaweed, sesame oil, spinach

Bowl of miso noodle soup with tofu cubes and green edamame

kiwi-kefir-night-bowl

Kiwi and Kefir Night Bowl with Toasted Pumpkin Seeds

Snack

kiwi, kefir, pumpkin seeds, honey, cinnamon, greek yogurt, walnuts

Bowl of kefir with sliced kiwi and toasted pumpkin seeds