Stir-fried tofu with vegetables

Stir-fried tofu with vegetables

The Japanese have one of the healthiest diets in the world and this vegetarian tofu stir-fry recipe is a perfect example of how you can enjoy the antioxidants of the wonderful soya bean.

Stir-fried tofu with vegetables

  • Serves icon Serves 4
  • Time icon Ready in about 20 minutes

The Japanese have one of the healthiest diets in the world and this vegetarian tofu stir-fry recipe is a perfect example of how you can enjoy the antioxidants of the wonderful soya bean.

Nutrition: per serving

Calories
209kcals
Fat
13.1g (1.8g saturated)
Protein
11.4g
Carbohydrates
10.9g (7.4g sugars)
Salt
1.8g

Ingredients

  • 3 tbsp sunflower oil
  • 250g firm tofu, drained and cut into domino-sized pieces
  • 5cm piece fresh ginger, cut into thin strips
  • 2 fat garlic cloves
  • 150g (2 medium) carrots, cut into long thin matchsticks
  • 100g mangetout, halved on the diagonal
  • 200g shiitake mushrooms, sliced
  • 225g can bamboo shoots, drained and rinsed
  • Bunch of spring onions, sliced
  • 100g baby spinach
  • 100g enoki mushrooms, separated
  • 2 tbsp Shaohsing rice wine (from Waitrose and Oriental supermarkets) or dry sherry
  • ½ tsp sugar
  • 4 tsp Japanese soy sauce or dark soy sauce
  • 2 tsp rice vinegar
  • ½ tsp sesame oil
  • 2 tbsp oyster sauce
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Method

  1. Heat a wok or large, deep frying pan over a high heat. Add 1 tbsp of sunflower oil and the tofu and stir-fry for 1 minute. Tip onto a plate and set aside.
  2. Add the remaining oil to the wok or frying pan with the ginger, garlic, carrot and mangetout, and stir-fry for 3 minutes until just tender.
  3. Add the shiitake mushrooms, bamboo shoots, spring onion and spinach, and stir-fry for 1 minute. Return the tofu to the pan with the enoki mushrooms, rice wine, sugar, soy sauce, rice vinegar, sesame oil and oyster sauce, and toss for 1 minute. Serve with brown rice.

Nutrition

Calories
209kcals
Fat
13.1g (1.8g saturated)
Protein
11.4g
Carbohydrates
10.9g (7.4g sugars)
Salt
1.8g

delicious. tips

  1. Stir-fries use just a small amount of hot oil for quick cooking and retention of vitamins.

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