Supergreen Stir-Fry with Marinated Tofu

Choosing wholegrain varieties of rice helps to increase your daily fibre intake, which is good for a healthy digestive system. Wholegrain foods also are a good source of B vitamins which help to convert food into energy.


Serves 2
adults
507
Kcals
per serving

15 Mins
prep

30 Mins
cooking

Recipe
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Ingredients

Brown rice   (80g)
Cashew nuts  (20g)
1 tbsp extra virgin coconut oil
1 medium red onion, finely chopped  (150g)
2 cloves garlic finely chopped  (12g)
1 small red chilli, finely chopped  (10g)
Marinated tofu pieces  (160g)
Broccoli, cut into small florets  (100g)
1 large courgette, cut into batons  (150g)
Frozen soya beans  (50g)
Coriander, finely chopped  (10g)
2 tsp reduced sodium light soy sauce

Method

  1. Bring a large saucepan of water to the boil. Add the rice and cook for 20 minutes until tender.
  2. While the rice is cooking, toast the cashew nuts in a small pan over a medium heat until they turn golden brown. (Watch the pan carefully as the nuts can easily burn.) Once browned, remove from heat.
  3. Next, heat the oil in a wok or large, deep-sided frying pan, add the onion, garlic and chilli and cook for one minute, then add the tofu and cook for a further two minutes.
  4. Stir in the broccoli, courgette and soya beans, adding a small splash of water to the pan so the vegetables can cook in the steam. Cook for five minutes until the vegetables are tender, stirring in the cashew nuts halfway through.
  5. Remove the pan from the heat and mix in the coriander and soy sauce.
  6. When the rice has finished cooking, drain the rice and divide it on to two plates, then top with stir-fry.
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Nutritional information per serving

507kCal, 2121kJ
26.6g
24.3g
5.8g
46g
9.1g
7.4g
509mg

© The Vegetarian Society