Health

Avocado, pickled ginger and tofu soba-noodle salad

Tuesday, 27 November 2007
This soba-noodle salad is light and refreshing, with clean Japanese flavors. It takes just minutes to prepare, using pre-marinated tofu available from supermarkets.

Serves 4 
Preparation: 15 minutes   Cooking time: 5 minutes

200 g (7 oz) dried soba noodles
1 teaspoon sesame oil
150 g (51⁄2 oz) snow peas (mangetout), trimmed, halved diagonally
200 g (7 oz) purchased marinated tofu (such as teriyaki), thinly sliced
1 Lebanese cucumber, halved, thinly sliced diagonally
2 tablespoons pickled ginger, thinly sliced
75 g (21⁄2 oz) baby spinach leaves
1⁄2 cup picked coriander leaves
1 avocado, diced, lemon juice squeezed over (to prevent discolouring)
3 spring onions, trimmed, sliced diagonally
45 g (11⁄2 oz/1⁄4 cup) lightly toasted cashews, roughly chopped
Dressing
2 tablespoons mirin
3 tablespoons light soy sauce
1 teaspoon sesame oil
pinch caster sugar

This soba-noodle salad is light and refreshing, with clean Japanese flavours. It takes just minutes to prepare, using pre-marinated tofu available from supermarkets. Mirin is sweet Japanese cooking wine and is available from the Asian section of supermarkets.

1. To make the dressing, place all dressing ingredients in a small bowl, and stir to dissolve the sugar. Set aside.
2. Cook the soba noodles in a large saucepan of lightly salted boiling water according to packet instructions, or until al dente. Rinse under cold running water. Drain well and toss with the sesame oil. Set aside to cool completely.
3. Blanch the snow peas in boiling water until bright green and just tender. Refresh under cold running water and drain well.
4. Place the cooked noodles, snow peas, tofu, cucumber, ginger, spinach and coriander in a large bowl. Pour over dressing and toss gently to combine. Divide the salad among 4 plates, top with the avocado, spring onions and cashews, and serve.

2014 kJ (481 Cal), 26 g fat (saturated 5 g),
6 g fibre, 18 g protein, 41 g carbohydrate


 

Learn more about Low GI Foods:
//www.glycemicindex.com/
//www.gisymbol.com.au/

The Low GI Vegetarian Cookbook by Prof Jennie Brand-Miller, Kaye Foster-Powell and Kate Marsh with Philippa Sandall Copyright Hachette Australia 2006
Reproduced with the kind permission of Hachette Australia.
Photography Copyright Ian Hofstetter

Purchase Low GI Cookbook



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