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!”
- 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
- tsp. Soy sauce (to taste)
- tbsp. Honey or agave syrup
- 1/2 Cup of vegetable broth
- 2 tbsp. olive oil
- 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.
- 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!