Spiced tofu and Asian beans

I run a little questionnaire for people who sign up to my mailing list or follow me on Instagram to find out more about what you want from me. I love to focus my content on helping you and creating recipes and writing blog posts that really offer you what you're looking for and answer your questions. If you'd like to take the questionnaire then sign up to my mailing list and you'll receive a link!

One of the questions I ask is "what's the one ingredient you wish you could cook with?" The answers are so interesting! And so for my next few recipes on the blog I'm tackling a few of the ingredients you've suggested to me that you'd like to feel more confident with in the kitchen. 

Tofu is one such ingredient. 

And I hear you - it's not a familiar ingredient to many of us and it's something that does need a little bit of knowledge when it comes to how to add flavour and make it something you'll go back to time and time agin. 

I definitely avoided tofu for a long while as I didn't have a clue what to do with it. And when I did buy it I found it so bland and flavourless I wasn't exactly rushing back for more! So this challenge was a great one to get me purchasing again and experimenting in the kitchen.

First thing's first, what tofu should you buy? 

Tofu isn't available in every supermarket sadly, though I do believe we'll see that change over the next few years with the rise of plant based eating. But for this recipe I've gone for the one that is the most readily available - when you do see it for this recipe you are looking for firm tofu

I do have a recipe on the blog for tofu berry puddings that calls for silken tofu which has a higher water content and is much more soft and for the puddings its blended up into a creamy texture. Check out Tofupedia for a run down!

For this recipe, because we want the tofu to keep its shape we want firm tofu. We also don't want to go too firm (you can get extra firm and super firm!) because we want the tofu to soak up the marinade we're going to put it in - for this recipe that's soy sauce, ginger, garlic and chilli flakes. 

An Asian dish was an obvious choice for tofu and this one is really easy and uses lots of cupboard staples. If you want to stock your cupboards for the best healthy ingredients then check out this post and remember to download my e-book with the shopping lists. 

I hope you enjoy this recipe and it makes you a little more confident cooking with tofu. Do you cook with tofu regularly? Or does this inspire you to give it a try? 

Spiced tofu recipe | The Flourishing Pantry

SERVES: Makes 2-3 good size portions
PREP TIME: 10 minutes
COOK TIME: 15 minutes



  • 280g firm tofu, drained 
  • 2 tbsp soy sauce or tamari 
  • 1 large garlic clove, crushed 
  • 3cm piece fresh ginger, grated or chopped finely 
  • 1/2 tsp chilli flakes 
  • 200g green beans 
  • 100g broad beans (frozen or fresh) 
  • 100g soba noodles (or other noodles of choice. Try Clearspring soba noodles that you can get from Buy Whole Foods Online*) 
  • 1 tbsp coconut oil 
  • 1 red pepper, deseeded and sliced into thin strips 
  • 1 tsp garam masala 
  • 1 tsp tomato puree 
  • 400ml can coconut milk 
  • Juice of 1/2 lime 
  • Cashews and sesame seeds to serve (optional) 



  1. Cut the tofu into cubes and place in a bowl. Cover with the soy sauce, garlic, ginger and chilli flakes and stir to ensure the liquid covers the tofu. Leave to marinade. If you have time you can do this step in advance to really allow the tofu to soak in the flavour. 
  2. Trim the green beans top and tail and chop in half. Simmer in a large saucepan of water with the broad beans and noodles to packet instructions - together they shouldn't be in the water for longer than about 4 minutes so everything stays fresh and vibrant. They will cook further in the coconut milk so don't worry if they're not completely done. Drain and set aside. 
  3. Heat the coconut oil in a wok or deep sided frying pan and add the red pepper, stir-frying for 2-3 minutes. 
  4. Add the garam masala and tomato puree and cook for 1 minute, then pour in the coconut milk. Bring to the boil, then add the broad beans, green beans and noodles and simmer for 4-5 minutes. 
  5. Add the tofu and lime juice and cook for a further 2-3 minutes until the tofu is heated through. 
  6. Serve in a bowl and sprinkle with cashew nuts and sesame seeds if you have them. 
Spicy tofu recipe | The Flourishing Pantry
Spiced tofu recipe | The Flourishing Pantry

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Spiced tofu recipe | The Flourishing Pantry

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