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Recipe detail

Tofu Teriyaki Noodle Boxes

TriathlonRunningPhase: RecoveryVegetarian

Calories

590

Protein

29 g

Carbs

76 g

Fat

18 g

Prep

15 min

Cook

20 min

Servings

4

Macro breakdown

A simple visual split of the calories coming from protein, carbs, and fat.

Protein

29 g

20%

Carbs

76 g

52%

Fat

18 g

28%

Cost per serving

~€2.8 per serving

Batch cooking tip

If you want the tofu extra crisp, reheat it in an air fryer and warm the noodles separately.

Ingredients

Ingredients

Batch-cooking quantities for 4 servings.

  • 400 g firm tofu, pressed and cubed
  • 300 g egg noodles
  • 1 head broccoli, cut into florets
  • 2 carrots, julienned
  • 4 tbsp soy sauce
  • 2 tbsp honey
  • 1 tbsp grated ginger
  • 2 garlic cloves, grated
  • 1 tbsp sesame oil
  • 1 tbsp cornflour

Instructions

Instructions

Follow the order to keep the cook practical, repeatable, and easy to portion.

  1. 1

    Toss the tofu in the cornflour and roast at 220 C for 20 minutes until crisp at the edges.

  2. 2

    Cook the noodles and steam the broccoli for the last 3 minutes.

  3. 3

    Whisk the soy sauce, honey, ginger, garlic, sesame oil, and 4 tbsp water into a quick sauce and warm it in a pan.

  4. 4

    Toss the noodles, broccoli, carrots, and roasted tofu through the sauce.

  5. 5

    Portion into boxes and cool before sealing.

Triathlon

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2 to 3 more recipes from the same sport mix so athletes can rotate meals without losing relevance.