Stir-Fry High: Veggie & Tofu Symphony

Ingredients

200g firm tofu, pressed and cubed
1 tbsp olive oil
2 cloves garlic, minced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 medium carrot, julienned
100g sugar snap peas
200g broccoli florets
1 small red onion, sliced
2 tbsp soy sauce
1 tbsp hoisin sauce
1 tsp sesame oil
Salt and pepper to taste

Optional Extra Ingredients

1 tbsp fresh ginger, grated
1 tsp chilli flakes
Sesame seeds for garnish
Spring onions, chopped, for garnish

Preparation & Cooking Time

Preparation Time: 20 minutes
Cooking Time: 10 minutes
Total Time: 30 minutes

Method

1. Press the tofu to remove excess moisture and then cut into 1-inch cubes.
2. Heat the olive oil in a large frying pan or wok over medium-high heat.
3. Add the garlic (and ginger if using) to the pan and sauté for 1 minute until fragrant.
4. Increase the heat to high and add the tofu cubes. Fry until they are golden on all sides, about 5 minutes. Remove the tofu and set aside.
5. In the same pan, add a bit more oil if needed and add the bell peppers, carrot, sugar snap peas, broccoli, and red onion. Stir-fry for about 3-5 minutes, or until just tender but still crisp.
6. Return the tofu to the pan. Add the soy sauce, hoisin sauce, sesame oil, (chilli flakes if using), and season with salt and pepper. Toss everything well to combine and heat through for a couple of minutes.
7. Serve hot, garnished with sesame seeds and chopped spring onions if desired.

Equipment Needed

Large frying pan or wok
Tofu press (optional)
Cutting board
Knife
Spatula or wooden spoon

Nutritional Information Per Serving

Calories: 215 kcal
Protein: 12g
Fat: 10g
Carbohydrates: 20g
Fibre: 4g
Sodium: 504mg