A nourishing low carb bowl of goodness! Pan fried chunks of tofu with a colourful selection of vegetables, courgette and carrot noodles tossed in a delicious peanut sauce. Swap the tofu for a can of chickpeas for speed.

Tofu, Veggie Noodles with Peanut Dressing


Serves 4

Preparation time: 15 minutes

Cooking time: 10 minutes


What’s Good About It?

Using spiralised vegetables is an easy way to reduce the overall carbohydrate intake while increasing your range of vegetable intake. Fun for children too.


  1. Spiralise the courgettes and carrots and place in a bowl.
  2. First make the peanut sauce. Place all the ingredients in a blender and process until creamy.  This can be chilled in the fridge for 3-4 days if wished.
  3. Cut the tofu into chunks and toss in the cornflour.
  4. Heat the olive oil in a large frying pan and pan fry the tofu on each side until lightly golden, about 5 minutes. Remove from the pan and set aside.
  5. In the same pan add the spring onion, garlic and ginger and stir fry for a few seconds. Then add the rest of the vegetables including the noodles and tamari soy sauce. Stir well for 2-3 minutes.
  6. Pour in the sauce and stir well then add the tofu and heat through.
  7. Serve with additional spring onions, peanuts and chopped coriander


Did You Know?

Instead of tofu you could add a can of chickpeas for speed. For a non vegan option add a packet of cooked prawns at the end of cooking

2 courgettes

2 carrots

2 spring onions

350g firm tofu

2tbsp cornflour

2tbsp olive oil

2 garlic cloves, crushed

1tsp grated ginger

1 red pepper, thinly sliced

200g shiitake mushrooms, sliced

200g sugar snap peas or mangetout

2tbsp tamari soy sauce

to serve: coriander leaves, additional spring onions, chopped, roasted peanuts

Peanut Sauce 

60g peanut butter

2tbsp tamari soy sauce

2tbsp rice vinegar

2tbsp xylitol or maple syrup

2tbsp lime juice

1 garlic clove

1/2 tsp ginger

black pepper

2tsp sesame oil

1-2tbsp water to blend