Sweet and sticky tofu stir fry

Broccoli, pepper, mangetout and tofu stir-fry

Stir fry is without a doubt one of the easiest, cheapest meals to prepare, taking just a few minutes to throw together some ingredients in a pan and whip up a sauce. You can customise the ingredients to suit whatever you’ve got in the fridge, too!

Nutritionist Dr Laura Thomas offered some extra easy tips for the perfect stir fry; “Tofu is a complete protein, meaning it has all 9 essential amino acids. Try adding brown rice to get a good hit of fibre; to save time you can cook up a big pot of brown rice and freeze it in portions; just make sure you reheat it really well before serving!”

Total time: 0:20
Prep: 0:10
Cook: 0:10
Level: Easy
Yield: 2
Serves: 2

Ingredients

  • 300 g. Cooked egg or rice noodles (or one cup of cooked rice)
  • 2 Diced peppers
  • 300 g. beansprouts
  • 2 Garlic cloves (minced)
  • 200 g. Dry Tofu
  • A selection of green vegetables
For the sauce
  • tsp. Soy sauce (to taste)
  • tbsp. Honey or agave syrup
  • 1/2 Cup of vegetable broth
  • garlic
  • 2 tbsp. olive oil

Directions

  1. Simply throw together the chopped veggies, garlic, peppers, and garlic with a little oil, followed by the cooked rice or noodles, and the diced tofu, and cook until the tofu has browned and the veggies softened but still crunchy.
  2. For the sauce, add a tablespoon of honey (or agave for a vegan option) to half a cup of veggie broth, with a splash or two of soy sauce and garlic to taste, and throw into the pan. Toss the ingredients until piping and serve with spring onion and sesame seeds to garnish!