Teriyaki tofu stir fry

35-45 minutes

3 servings

Teriyaki tofu stir fry

Overview

If you want to cram loads of vegetables into one meal, this is the recipe to do just that. A very popular stir fry in my house which includes a wide variety of vegetables. Ideally it's made in a wok so you can quickly and evenly fry all the veg, but a large frying pan can work too.

I used a packet of ready to go teriyaki tofu purchased from a local health food store but you can you any firm tofu instead. You can use any variety of vegetables you like so don't feel you need everything listed below.

It saves a lot of time if you get all the vegetables prepared before you start cooking as you will be continually adding more veg to the wok according to the length of time they take to cook. Make sure you keep regularly stirring the veg so they don't burn and to help them cook evenly.

Serve as it is or on noodles or rice.

Ingredients

  • 1 packet pre made teriyaki tofu pieces OR

  • 1 packet firm tofu (cubed)

  • 1 packet mange tout

  • Half red pepper

  • Half green pepper

  • 1 red onion

  • 4 cloves garlic

  • 1cm piece chopped fresh ginger

  • Half a small green cabbage or Chinese leaf

  • Half a small red cabbage

  • Large handful bean sprouts

  • 100g mushrooms

  • Large handful pea shoots

  • 2 large spring onions chopped

  • 2 carrots cut into matchsticks

  • 3 tbsp tamari or soy sauce

  • 2 tbsp rice wine vinegar

  • 2 tsp sesame oil

  • Sesame seeds

Instructions

  1. Prepare all the vegetables first. After washing all the veg, slice the peppers and red onion, chop the garlic, ginger, cabbage and carrots, slice the mushrooms

  2. Add the coconut oil to the wok or pan.

  3. Add the garlic, onion and ginger and fry for one minute.

  4. Add the carrot sticks and stir fry for two minutes.

  5. Add the peppers and mange tout and fry for 2-3 minutes, stirring frequently.

  6. Add the cabbage, tamari or soy and rice wine vinegar. Stir fry another 3 minutes.

  7. Add mushrooms and teriyaki tofu pieces and stir fry another 2 minutes.

  8. Add bean sprouts and fry 2 minutes

  9. Add pea shoots and turn off heat.

  10. Serve into bowls and drizzle the sesame oil over the top then sprinkle half a teaspoon of sesame seeds onto each bowl.

  11. Serve as it is for a low calorie, low carb meal, or on noodles or rice of your choice.

Ingredients

  • 1 packet pre made teriyaki tofu pieces OR

  • 1 packet firm tofu (cubed)

  • 1 packet mange tout

  • Half red pepper

  • Half green pepper

  • 1 red onion

  • 4 cloves garlic

  • 1cm piece chopped fresh ginger

  • Half a small green cabbage or Chinese leaf

  • Half a small red cabbage

  • Large handful bean sprouts

  • 100g mushrooms

  • Large handful pea shoots

  • 2 large spring onions chopped

  • 2 carrots cut into matchsticks

  • 3 tbsp tamari or soy sauce

  • 2 tbsp rice wine vinegar

  • 2 tsp sesame oil

  • Sesame seeds

Nutrition notes

Low carbohydrate (without noodles or rice); vegan; low calorie; weight loss; calcium; magnesium; gut health; high fibre