Tofu & Greens Konjac Udon Bowl (GLP - 1 Friendly)

A light, GLP-1 friendly meal by Nashi Foods 

Prep Time: 7 minutes 

Cook Time: 10 minutes 

Approx Meal Size: 520-550g  

Ingredients 

• 1 pack (190g) Nashi Konjac Shirataki Premium Udon Noodles 

• 200g firm tofu, drained and cubed 

• 1 tsp olive oil  

• 1 clove garlic, finely chopped 

• 80g broccoli florets 

• 70g courgette, sliced 

• 60g spinach 

• 50g mushrooms, sliced 

• 1 tbsp low-salt soy sauce 

• 1 tsp rice vinegar 

• ½ tsp grated fresh ginger 

• 1 tsp sesame seeds 

• Salt and Black pepper to taste 

Method 

Step 1: Prepare the noodles 

Rinse the Nashi Konjac Shirataki Premium Udon Noodles under cold water 2–3 times. Drain well. Heat in a dry open pan for 2–3 minutes to remove excess moisture. Set aside. 

Step 2: Cook the tofu 

Heat olive oil in a wide pan on medium heat. Add tofu cubes. Cook for 3-4 minutes, turning gently until lightly golden. 

Step 3: Add the vegetables 

Add garlic, ginger, broccoli, courgette and mushrooms. Stir for 2-3 minutes. The vegetables should stay slightly crisp. 

Step 4: Bring it together 

Add spinach and the warmed konjac noodles. Pour in soy sauce and rice vinegar. Toss well for 1-2 minutes. 

Step 5: Sprinkle sesame seeds, pinch of salt and black pepper. Serve warm. 

Serving Tip 

Add 1 tablespoon of low-fat Greek yogurt on the side with lemon and pepper.  

Estimated Nutritional Value  

• Energy – 395 kcal 

• Carbohydrate – 15g 

• Unsaturated Fat – 12g 

• Saturated Fat – 2.5g 

• Fibre – 11g 

• Protein – 33g