Tuesday's dinner recipe from Operation Transformation's vegetarian meal plan.



  • 100g dried wholewheat noodles 
  • 150g firm tofu 
  • 1 courgette (250g)
  • 1 red onion
  • 1 tablespoon rapeseed oil (15g)
  • 250g fresh beansprouts
  • 4 tablespoons hoisin sauce (from a bottle or jar – 60g)
  • 2 scallions


  1. Bring a saucepan of water to the boil over a medium heat. Add the noodles and cook for 4-5 minutes until almost tender or according to instructions on the packet. Drain and quickly refresh under cold running water to prevent further cooking.
  2. Drain and dry the tofu out well with kitchen paper and then cut into cubes and put in a bowl. Cut the courgette into batons (short thin slices), then trim the scallions and finely shred. Cut the onion in half and peel off the skin, then finely chop. 
  3. Heat a wok or large frying pan over a medium heat. Meanwhile, add the oil, swirling to coat it up the sides. Add the onion and cook for 2-3 minutes until softened, stirring occasionally with a wooden spoon.
  4. Add the tofu and stir-fry for another 2-3 minutes until sealed and crisp. Tip the beansprouts and courgette batons into the tofu mixture and continue to cook for another minute, stirring constantly. 
  5. Tip the cooked noodles into the tofu and vegetable mixture then add the hoisin sauce and stir-fry for 1-2 minutes or until everything is cooked through and piping hot. 
  6. Divide the hoisin noodles with tofu between bowls and scatter over the scallions to serve.

Prepare Ahead
Prep the vegetables up to 3 days in advance and store in a suitable container so that everything is ready to be cooked. The tofu will have to be done at the last minute as it can develop a sour flavour if prepared too early. Leftover portions of this recipe can be stored in an airtight container and reheated once in the microwave when ready to eat or serve cold – just bring a fork with you if transporting.