Asian Tofu Noodle Salad with Mango

This Asian tofu noodle salad recipe is altered from a recipe my mum used to cook all the time. The main difference is that I have replaced the turkey mince in her recipe with grated tofu to make this recipe both vegetarian and vegan. The two versions, however, taste almost identical despite the lack of meat.

This recipe will serve 2 hungry people or serve make enough for 3 light meals. The fragrant, salty soy sauce noodles compliment the freshness of the lettuce and mango whilst the tofu adds a delicious source of protein. If you like this recipe you may also like my soba noodle and tofu salad.

Grated tofu?

I only recently discovered that tofu can be grated and couldn’t believe I had never seen it done before! The tofu grates satisfyingly easily and also cooks super quickly making this a very fast dish to make. I will definitely be trying to incorporate more grated tofu into my recipes from now on!

I use Tofoo brand extra firm tofu. Tofoo is stocked in most U.K. supermarkets. I love this brand as it is super firm and you don’t need to drain it before using.

Can rice noodles be eaten cold?

This salad is delicious warm or cold. It can be stored in the fridge for several days and used as packed lunches or meal prep throughout the week!

Asian tofu noodle salad: nutrition

This dish contains a wide variety of spices, fruit and vegetables improving its nutritional value. Tofu is a nutrient-dense low calorie protein source so is a great addition to vegetarian and vegan meals.

Mangoes boast nutritional benefits such as having more vitamin C than oranges and being relatively high in fibre and polyphenols. Unfortunately many mangoes sold in the U.K. tend to be bland and hard.

Ensure you are buying a ripe mango by squeezing it. It should give a little and not be rock hard. Also, supposedly, a ripe and sweet mango will have a more fruity aroma. Try sniffing near the stem of the mango – the stronger the smell the sweeter the mango!

It is often easy to forget how many nutritional benefits there are in herbs and spices. This recipe contains garlic, ginger and coriander. Coriander contains good levels of vitamins A, C and K as well as anti-inflammatory polyphenols.

Ginger has many antioxidant, anti-inflammatory and even anti-cancer properties. Many cultures have used garlic for its medicinal properties. There is increasing evidence that garlic is effective at preventing viral infection and may have anti-cancer properties. There have also been multiple studies which have shown garlic to beneficial for heart health.

What noodles are the healthiest?

Rice noodles are a delicious, low calorie option which taste delicious in this recipe. For me taste is the most important thing!

However, if you would like to increase the nutrient density of this dish then you can use buckwheat noodles which are higher in fibre and protein than rice noodles. If you cannot find buckwheat noodles, however, you could try making this dish with wholewheat noodles. These also have a higher fibre content than rice noodles.

Ingredient swaps

I think this recipe is pretty perfect as it is. If you are struggling to find any of the ingredients there are some swaps you can make. The vermicelli rice noodles can be substituted for flat rice noodles or sweet potato glass noodles. If you can’t find any dark soy sauce, just add extra light soy sauce. Green papaya could also work in place of the mango. Papaya is often used in Thai salads and would work well with the other flavours in the dish.

Asian tofu noodle salad: similar recipes

If you like this recipe have a look at my other noodle recipes and healthy salads:

• Tofu soba noodle salad
• Speedy japchae noodles
• Couscous and sweet potato salad
• Vegan yaki udon

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Asian tofu noodle salad with mango

5 from 2 votes

Vermicelli rice noodles with fried, grated tofu in a spicy, ginger and garlic soy sauce. Served with fresh lettuce and chopped mango.

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Prep Time 10 minutes mins

Cook Time 18 minutes mins

Total Time 28 minutes mins

Servings: 2

Course: Main Course, Salad

Cuisine: Asian

Calories: 475

Ingredients Method

Ingredients

  

• 90g/3.25oz dried vermicelli noodles
• 2 tsp vegetable oil
• 2 garlic cloves finely chopped
• 280g/10oz extra firm tofu grated (I use Tofoo brand)
• 1 inch fresh ginger finely chopped
• 1 red chilli finely chopped (use more or less to taste)
• 4 spring onions (green onion) finely chopped
• 2 limes juice
• 2 tbsp light soy sauce
• 1 tsp dark soy sauce
• 1 ripe mango peeled, stoned and roughly chopped
• A handful of fresh coriander chopped
• 1 little gem lettuce shredded

Method

 

1. Cook rice noodles according to packet instructions. Drain and rinse under cold water. Using scissors, chop the noodles into approximately 2 inch pieces.
2. Heat a large frying pan to a medium-high heat and add the oil. Once hot fry the garlic for 30 seconds or until fragrant. Add in the grated tofu and fry, stirring often, for 4 minutes or until starting to turn a golden colour.
3. Add in the ginger, chillies and spring onions and fry for a further 2 minutes.
4. Add in the noodles, soy sauce and lime juice. Stir for 30 seconds, then remove from the heat.
5. Serve in bowls by first plating the shredded lettuce, followed by the noodles and topped with the chopped mango. Garnish with the coriander and an extra squeeze of lime. Add more soy sauce to taste, if you wish!