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Chinese tofu and veg

Marna Oettle
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.
5 from 2 votes
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Prep Time 15 mins
Cook Time 10 mins
Course Main Course
Cuisine Chinese
Servings 4
Calories 300 kcal

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.
Keyword garlic, ginger, honey, sesame seeds, soy sauce, tofu, veggies