Chinese tofu and veg
This tofu and veg stir-fry is super quick and easy, packed with zesty flavours, and easily customized to include whatever veggies you have lying around.
Ingredients
Stir-fry sauce
- 2 tbsp cornstarch
- 1 cup water
- 1/2 cup reduced sodium soy sauce
- 6 tbsp apple cider vinegar
- 2 tbsp honey use xylitol or granulated sweetener of choice for sugar-free
- 2 – 3 garlic cloves peeled and minced
- 1 tsp ground ginger or about 1 tsp fresh minced ginger
Stir-fry ingredients
- 1 tbsp olive or canola oil
- 1 large red or white onion cut in half and sliced thinly
- 500 g firm tofu, cubed see notes if using a soft tofu
- 1 red or green pepper seeds removed and sliced
- 2 cups mushrooms sliced
- 1 head broccoli broken up into florets
- 2 med zucchinis sliced
- 10 mangetouts These veggies are merely suggestions, use any veggies that you like
- sesame seeds and/or spring onions for garnish
Instructions
- Make your sauce by mixing the cornstarch with a little bit of the water to form a paste, and then adding the rest of the water and the rest of the sauce ingredients. Mix well to combine and set aside
- Heat the oil in a large pan or wok, then fry the onion on high, adding water as needed
- When the onion is soft, add the tofu, pepper and mushrooms and cook for another 2 minutes, then add the broccoli. Toss continuously throughout the cooking process.
- Cook for about 3 minutes, until the broccoli is bright green (still crisp), then add the mangetout and the sauce
- Cook for about 1 minute, stirring constantly, until the sauce begins to thicken
- Serve on steamed rice or noodles, garnished with sesame seeds or chopped spring onions (or both!). Serve immediately.
Notes
NOTES
If you use a soft tofu, you can bake it in the oven to firm it up before adding it to your stir fry. Chop the tofu into cubes (about twice the size of a dice) and place them on a large baking try lined with baking paper or sprayed with cooking spray, then pop the tofu in the oven at 180 C for about 10 – 15 minutes until slightly browned. Add it to the stir fry near the end, before serving.
Nutritional info: each portion (1/4 of recipe) provides roughly 300 kcal, 10g fat, 40.5g carbohydrate, 8.2g fiber, and 20.9g protein.
Perfect mid week meal – will definitely remake this
Marna, my family loves you because your photos and easy instructions has turned me into a good cook.
So happy to hear!