A weeknight dinner that covers two of the nutrients women most often fall short on, calcium and iron. It serves 4, takes about 30 minutes, and is vegetarian.
The tofu carries the calcium, as long as it is calcium-set. 100g of firm calcium-set tofu counts as 1 serve from the dairy and alternatives group, and this recipe gives each person 100g. Calcium varies between brands, so check the ingredient list for calcium sulphate (516) or calcium chloride (509). The four serves post explains how to read the label.
The tofu and edamame both contain non-haem iron. The raw capsicum and lime supply vitamin C, which increases how much of that iron you absorb. Vitamin C is heat sensitive, so cooking these ingredients removes some of it.
Ingredients
For the tofu, you need 400g of firm calcium-set tofu, 2 tablespoons of cornflour, 2 tablespoons of sesame seeds and 2 tablespoons of a neutral oil.
For the noodles, you need 270g of soba noodles, 2 cups of frozen shelled edamame, 2 bunches of baby bok choy halved lengthways, and 1 red capsicum sliced thinly.
For the dressing, you need 3 tablespoons of unhulled tahini, 2 tablespoons of tamari or soy sauce, the juice of 2 limes, 2 teaspoons of finely grated ginger, 2 teaspoons of maple syrup and 1 teaspoon of sesame oil.
To finish, a handful of coriander, 1 sliced red chilli if you like heat, and extra lime wedges.
Method
- Wrap the tofu in a clean tea towel and press it under something heavy for 15 minutes. Cut it into 2cm cubes and toss with the cornflour and sesame seeds.
- Heat the oil in a large frying pan over medium high heat. Cook the tofu for 8 to 10 minutes, turning, until golden on most sides.
- While the tofu cooks, boil the soba according to the packet, usually 4 to 5 minutes. Add the edamame for the last 3 minutes and the bok choy for the last minute. Drain and rinse under cold water.
- Whisk the dressing ingredients together, adding water a tablespoon at a time until it pours.
- Toss the noodles, edamame, bok choy and raw capsicum with most of the dressing. Top with the tofu and the rest of the dressing, then the coriander, chilli and lime wedges.
To get the most iron from it
Have your tea or coffee away from this meal rather than with it.
To add more calcium
A glass of calcium-fortified plant milk alongside adds another serve from the dairy and alternatives group.
Swaps
For a fish version, replace the tofu with 2 tins of wild salmon, about 210g each, with the soft bones mashed through. Flake it over the noodles at the end. The bones carry calcium, so keep them in.
Leftovers keep in the fridge for 2 days. Store the dressing separately.
The takeaway: calcium-set tofu gives you calcium and iron in one ingredient. Put uncooked capsicum and lime on the same plate and you absorb more of that iron.