Stir-fried tofu with vegetables

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
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

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.

delicious. tips

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

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