Stir-fried tofu with vegetables

  • for 4 people
  • Ready in about 20 minutes
  • Easy
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.

Nutritional info per serving

Per serving: 209kcals, 13.1g fat (1.8g saturated), 11.4g protein, 10.9g carbs, 7.4g sugar, 1.8g salt

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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


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.

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

From February 2010

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