Ingredients Jump to Instructions ↓

  1. 2 cups 320g / 11oz Bean sprouts - (5 oz)

  2. 2 cups 292g / 10oz Broccoli florets

  3. 4 oz 113g Whole-wheat udon noodles

  4. 2 tablespoons 30ml Extra-virgin olive oil

  5. 1/2 teaspoon 2 1/2ml Roasted sesame oil

  6. 2 tablespoons 30ml Preserved black beans

  7. 4 Garlic cloves - minced

  8. 2 tablespoons 30ml Finely-chopped fresh ginger

  9. 1 tablespoon 15ml Onion - finely chopped (medium)

  10. 2 teaspoons 10ml Chile sauce

  11. 4 Plum tomatoes - seeded, chopped

  12. 1 teaspoon 5ml Salt

  13. 3/4 cup 177ml Dry white wine

  14. 1/2 cup 118ml Vegetable broth

  15. 8 oz 227g Smoked tofu - diced

  16. 2 teaspoons 10ml Black sesame seeds

Instructions Jump to Ingredients ↑

  1. Recipe Instructions Bring large pot of water to a boil. Place bean sprouts in colander. Plunge them into boiling water for 10 seconds, then run cold water over them until chilled, so they remain crisp. Add broccoli to same pot and boil 3 minutes, then transfer with a slotted spoon to bowl of cold water. In same pot, cook udon, according to package instructions, about 8 minutes. Rinse noodles under cold water and set aside. This can all be done up to 8 hours ahead. If so, store beans sprouts, broccoli and udon separately, tightly covered in refrigerator. In large, nonstick skillet, heat both oils over medium-high heat. Stir-fry beans, garlic, ginger, onion and chile sauce until onion softens, 3 minutes. Add tomatoes and salt and cook until tomatoes soften, stirring often, about 3 minutes. Pour in wine and broth. Boil vigorously until liquid reduces by a third, 2 to 3 minutes. Add tofu, udon and broccoli, stir-frying until just heated through, about 2 minutes. Divide noodles between 2 or 3 large shallow bowls. Top each with bean sprouts and sesame seeds and serve. This recipe yields 2 to 3 servings. Per Serving: 641 Cal; 26g Prot; 25g Total Fat (3 Sat. Fat); 70g Carb.; 0mg Chol; 238mg Sod.; 9g Fiber.


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