(Serves 4)

• 180g soba noodles

• 1 bunch spring onion, cut into 2cm batons

• 2 sticks celery, sliced on the angle

• 1 cup snow peas, sliced on the angle

• 1 bunch bok choy, sliced on angle

• 200g mixed mushrooms, sliced

• 450g firm tofu, diced into 2cm cubes

• 1 tablespoon salt reduced soy sauce

• 2 tablespoons mirin

• 2 tablespoons water

• 1 teaspoon cornflour

• 2 tablespoons extra virgin olive oil

1. Cook the noodles
   Bring a big pot of water to the boil over high heat. Drop in the soba noodles and cook as per the packet. Before draining, scoop out a small cup of cooking water (handy for later!). Drain, rinse under cold water to stop the cooking, then drizzle with a splash of olive oil and toss so they stay tangle-free.

2. Whisk up the sauce
   In a small bowl, mix soy sauce, mirin, water and cornflour until smooth. Set aside, this is your glossy teriyaki magic.

3. Char the veg
   Heat a large fry pan or wok over medium-high heat. Add a drizzle of olive oil and stir fry your veggies until they’re vibrant with a little char. Remove from the pan and keep nearby.

4. Crisp up the tofu
   Back in the same pan, add tofu and cook until the edges are golden and lightly crisp, this gives delicious texture.

5. Bring it all together
   Return veggies and noodles to the pan, toss everything well, then pour in your teriyaki sauce. Stir as it bubbles and thickens. If it feels too thick, loosen with a splash of that reserved noodle water.

6. Serve and enjoy
   Divide the noodles, veggies and tofu between 4 bowls. Dig in while it’s hot and savour the charry, saucy goodness!

Snapshot!

This stir fry serves up just the right balance of energy (1794 kJ per bowl), a hefty 24 g of plant-based protein, and 10 g of fibre to keep you satisfied.

With mostly heart-healthy fats (6g PUFA & 8g MUFA), moderate carbs (32g), and a sensible sodium load (380mg), it’s a nutrient-dense option that ticks the boxes for fullness, balance, and flavour.

What it means on the plate

This stir fry is a powerhouse for plant-based protein thanks to the tofu, to keep you full and fuelled. The mix of carbs and fibre makes it sustaining, while the fat profile leans toward heart-healthy unsaturated fats. Sodium is moderate for a saucy stir fry, meaning it’s tasty but not over-salty.

Food group balance (AGHE serves) → Strong on protein and veg, with a base of grains. A well-rounded plant-based plate.

• Grains: 1.45 serves (soba noodles)

• Vegetables: 1.9 serves (spring onion, bok choy, celery, mushroom & snow peas)

• Protein foods: 1.5 serves (tofu)

CWJ Takeaway
Plant power meets flavour! A fibre-rich, protein-packed stir fry that’s as balanced as it is delicious