Preparation time: 10 minutesCooking Time: 20 minutes • 170 g whole wheat noodles • 125 g spinach leaves, chopped • 125 g firm tofu, cut into half-inch pieces • 250 g button mushrooms,sliced • 1 cup green soybeans • 1 onion, minced • 1 carrot, diced • 1/2 cup low-sodium chicken broth or vegetable broth • 2 garlic cloves, minced • 1/2 tbsp minced fresh ginger • 2 tbsp low-sodium soy sauce • 1 tsp grated llemon zest • 1/4 tsp freshly ground pepper • 2 tbsp (30 ml) olive oilMethod 1. Add 25 cups of water to a pot 8 and bring it to a boil. 2. In a 10- to 12-inch saute pan,warm olive oil over medium high heat. Add onion, carrot, garlic and ginger and saute for 1 minute. 3. Add mushrooms; reduce heat to low, and cover pan. Let the mushrooms sweat until soft for about 4 minutes. Uncover the pan and increase heat to medium-high again. 4. Add green soybeans and saute on heat for about 2 minutes. Add Broth , soy sauce and lemon zest into the pan and bring it to a boil. 5. Add spinach a handful at a time by stirring after each addition until wilted. 6. Add tofu then turn off heatunder pan. 7. Add pepper for seasoning.8. Add whole wheat noodles into boiling water; cook for about 5 minutes.9. Drain in a colander and rinse with cool water to remove excess starch. Add noodles to saute pan and turn on the heat to medium-high.10. With tongs, toss noodles with vegetable mixture just until heated through, then divide among shallow pasta bowls and serve. Nutritive value per serving• Energy: 282.45 kcal• Fat: 13.1 g• Sodium: 127.6 mg• Carbohydrates: 22.98 g• Fibre: 3.4 g• Protein: 19.6 g
Preparation time: 10 minutesCooking Time: 20 minutes • 170 g whole wheat noodles • 125 g spinach leaves, chopped • 125 g firm tofu, cut into half-inch pieces • 250 g button mushrooms,sliced • 1 cup green soybeans • 1 onion, minced • 1 carrot, diced • 1/2 cup low-sodium chicken broth or vegetable broth • 2 garlic cloves, minced • 1/2 tbsp minced fresh ginger • 2 tbsp low-sodium soy sauce • 1 tsp grated llemon zest • 1/4 tsp freshly ground pepper • 2 tbsp (30 ml) olive oilMethod 1. Add 25 cups of water to a pot 8 and bring it to a boil. 2. In a 10- to 12-inch saute pan,warm olive oil over medium high heat. Add onion, carrot, garlic and ginger and saute for 1 minute. 3. Add mushrooms; reduce heat to low, and cover pan. Let the mushrooms sweat until soft for about 4 minutes. Uncover the pan and increase heat to medium-high again. 4. Add green soybeans and saute on heat for about 2 minutes. Add Broth , soy sauce and lemon zest into the pan and bring it to a boil. 5. Add spinach a handful at a time by stirring after each addition until wilted. 6. Add tofu then turn off heatunder pan. 7. Add pepper for seasoning.8. Add whole wheat noodles into boiling water; cook for about 5 minutes.9. Drain in a colander and rinse with cool water to remove excess starch. Add noodles to saute pan and turn on the heat to medium-high.10. With tongs, toss noodles with vegetable mixture just until heated through, then divide among shallow pasta bowls and serve. Nutritive value per serving• Energy: 282.45 kcal• Fat: 13.1 g• Sodium: 127.6 mg• Carbohydrates: 22.98 g• Fibre: 3.4 g• Protein: 19.6 g
