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How to make a delicious tofu and vegetable stir-fry

2 min read

How to make a delicious tofu and vegetable stir-fry
You don't need meat to make a delicious meal! Follow this recipe to whip up a tasty tofu and vegetable stir-fry that your whole family will love
If your family is not tempted by tofu, win them round with this dish. The tofu is glazed with ginger and soy, and served on a bed of garlicky noodles and crisp vegetables tossed with plum sauce. Although the method may look long, the dish is quick to make and there’s very little washing up!
Serves: 4
Preparation and cooking time: Approximately 25 minutes

Equipment:

  • Grill and grill pan
  • Wok or large frying pan

Ingredients:

Broccoli florets in a white bowl
The grilled tofu pairs deliciously with the other vegetables in the stir-fry, like the broccoli florets (credit: Tyrrell Fitness And Nutrition (Unsplash))
  • 250g chilled plain tofu, drained
  • 2tbsp soy sauce
  • 2tbsp tomato paste
  • 2tbsp sunflower oil
  • 3 cloves garlic, crushed
  • 2cm piece fresh ginger, peeled and finely chopped
  • 2 sheets medium Chinese egg noodles, about 170g in total 
  • 200g broccoli florets, thinly sliced
  • 200g carrots, cut into matchstick strips 
  • 1 red capsicum, seeded and cut into thin strips
  • 150ml vegetable stock or water 
  • 3tbsp plum sauce
  • 200g pak choi, stems and leaves separated and thickly sliced
  • 4 spring onions, cut into thin strips about 5cm long
  • 1tsp sesame seeds (optional)

Method:

  1. Preheat the grill. Line the grill pan with foil. Using a small knife, mark both sides of the tofu with a criss-cross pattern. Cut the tofu into quarters and place on the foil, spaced apart. Fold up the edges of the foil to make a case 
  2. Mix together one tbsp of the soy sauce, one tbsp of tomato paste, one tbsp of the oil, one clove garlic and the ginger, and brush the mixture on the top and base of the tofu squares. Set aside while you prepare the remaining ingredients 
  3. Put the noodles in a bowl, cover with boiling water and leave to soak for five minutes, or according to the packet instructions 
  4. Meanwhile, heat the remaining one tbsp of oil in a wok or large frying pan. Add the broccoli and stir-fry over a high heat for two minutes. Add the carrots, capsicum and remaining two cloves of garlic, and stir-fry for two minutes. Stir in the stock or water and the remaining one tbsp of soy sauce and one tbsp of tomato paste, then mix in the plum sauce. Stir-fry for one minute 
  5. Drain the noodles and add to the wok together with the pak choi and ¾ of the spring onions. Stir-fry for two minutes or until the pak choi leaves have just wilted. Remove the wok from the heat and keep hot while you cook the tofu 
  6. Put the tofu under the grill and cook for two minutes. Turn it over and grill the other side for one minute. Sprinkle the sesame seeds over the tofu and cook for a further one minute 
  7. Spoon the vegetables and noodles into bowls, place a piece of tofu in the centre of each and garnish with the remaining spring onions. Serve hot

Nutritional information

Each serving provides:
  • 1507kJ/360kcal
  • 16g protein
  • 13g fat (2g saturated fat)
  • 45g carbohydrate (11g sugars)
  • 6g fibre
Banner photo: How to make a delicious tofu and vegetable stir-fry (credit: Reader's Digest Books)
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