Stir-fried tofu with vegetables

  • Serves 4
  • 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

  • Calories209kcals
  • Fat13.1g (1.8g saturated)
  • Protein11.4g
  • Carbohydrates10.9g (7.4g sugars)
  • Salt1.8g

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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

Main Ingredients:

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