Pan-fried Tofu with spiralized courgettes and carrots

Spiralized vegetables are a healthier option than pasta - so why not give this vegetable noodle recipe a try. Courgettes and carrots make the perfect vegetable to experiment spiralizing with, just add delicious marinated pan-fried tofu for a tasty dish

Pan-fried Tofu with spiralized courgettes and carrots
PREP TIME 20 minutes COOK TIME 10 minutes MAKES 4


  • 3 large courgettes
  • 2 large carrots, peeled
  • 3 tablespoons soy sauce
  • 1- 2 tablespoons sesame oil
  • 1 teaspoon rice vinegar
  • 1 pound (1 block) extra-firm tofu (add extra tofu if required)
  • 2 tablespoons vegetable oil, olive oil or peanut oil
  • 1/2 tablespoon grated ginger
  • Pinch of Salt & pepper – or as required
  • Nori (Seaweed) strips optional)
  • Sprinkle of sesame seeds (optional)

Preparation method

  1. Bring a large pan of water to a boil. Add the courgette and carrot and cook for about 1 minute. Drain, rinse under cold water and drain well. Transfer to a large bowl and toss with half of the soy sauce mixture, reserving the other half. Transfer the coated noodles to a serving dish
  2. Drain and press the tofu to remove excess water, then cut into rectangles approximately 4-5 cms in length, 3 cms width and depth 1.5 cms. Use paper towel to dry the tofu..
  3. In a large wok, add half the cooking oil. Pan-fry tofu until golden brown and crispy outside, approximately 3 minutes.
  4. Then add the ginger and cook for about 30 seconds and add salt and pepper to taste
  5. Top the noodles with the tofu and drizzle the rest of the soy sauce mixture over your dish. Garnish with Nori seaweed and sesame seeds if required.