The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Teriyaki Tofu & Mango Noodle Salad
The noodle salad of your dreams. Sizzle hearty filling tofu with moreish teriyaki sauce, then toss with fibre-rich brown rice noodles. Pak choi and baby corn amp up the veg. Morsels of sweet mango. Scatter over fresh chillies and finish with a squeeze of lime to complete the spread.
Ready in 20
High protein
5 plants
Low sat fat
Serving size
Ingredients
- 560g tofu (Soya) (Tofu (Water, Soya Beans, Nigari))
- 140g tinned pineapple (pineapple, pineapple juice)
- 4 tsp ginger & garlic paste (Ginger puree IQF, Garlic puree IQF, Citric Acid, Water)
- 4 tbsp teriyaki sauce (Soya) (Tamari sauce (Water, Soyabeans, Salt, Spirit Vinegar), Coconut Palm Sugar, Red Chilli puree, Ginger Puree, Lime Juice Concentrate)
- 2 unwaxed lime
- 2 pak choi
- 200g brown rice noodles (Brown Rice Flour, Water)
- 160g baby corn
- 1 handful of fresh coriander
- 1 chilli
- 1 tbsp maple syrup
- 2 tbsp tamari (Soya) (Water, Soybeans, Salt, Spirit Vinegar)
Nutritional Information
Calories: 546
Protein: 30g
Carbs: 59g
Fat: 20g
Teriyaki Tofu & Mango Noodle Salad
The noodle salad of your dreams. Sizzle hearty filling tofu with moreish teriyaki sauce, then toss with fibre-rich brown rice noodles. Pak choi and baby corn amp up the veg. Morsels of sweet mango. Scatter over fresh chillies and finish with a squeeze of lime to complete the spread.
Getting hungry?
Find 56 recipes a week just like this one at Mindful Chef, that are all:
Delicious, high quality food - and lots of it
No stodgy refined carbs - no food comas here
Goodness from natural food - full of fibre
Cooking Instructions
- Drain the tofu, pat dry with paper towel and cut into 2cm cubes. Heat a frying pan with 1 tbsp oil on medium heat. Add the tofu and cook for 8-10 mins, turning occasionally, until crisp and golden.
- Make the sauce; in a small bowl, mix the teriyaki sauce with the tamari and maple syrup. Once the tofu is golden, add half the sauce to the pan and toss the tofu in the sauce for 30 seconds. Once the tofu is well coated, transfer it to a bowl and cover to keep warm.
- Meanwhile, bring a large saucepan filled with salted hot water to a boil. Add the noodles, gently separate with a fork, and boil for 3-4 mins, until cooked. Drain, then rinse under cold water.
- Halve the baby corn lengthways. Roughly chop the pak choi into bite-sized pieces. Roughly chop the coriander. Dice the mango into 1cm cubes. Thinly slice the chilli (remove the seeds for less heat).
- Reheat the tofu pan with 1 tbsp oil on medium heat, then add the pak choi, baby corn and ginger & garlic paste. Cook the veg for 3 mins then remove from the heat. Add the tofu back to the pan along with the noodles, coriander, remaining teriyaki sauce and juice from one lime. Toss to combine.
- Serve the noodles in bowls and garnish with the mango, chilli (to taste) and remaining lime, cut into wedges.
Looking for more recipe inspiration?
Subscribe to our newsletter and get delicious seasonal inspiration and recipes, plus 25% off your first 4 boxes with us!
By signing up to our mailing list you agree to the terms of our Privacy Policy.