Tofu Stir Fry Recipe

There are times when I’m hungry and want something quick and tasty to eat but can’t be bothered to think too much. A stir-fry is usually a good solution for times like these, and this rice stir fry with extra firm tofu, broccoli, dried shiitake mushrooms, button mushrooms, garlic, ginger, carrots, spring onions and a splash of tamari soy sauce.

Not only is this fast food that certainly ticks all the boxes, but it is also incredibly satisfying with warm oriental flavours.This dish also has plenty of plant protein which helps with satiety.

Tofu Stir Fry Recipe
Yield: 1 Serving
Difficulty: Medium
Cooking time:
Metric
US/Cups

Ingredients

  • 2 tsp sunflower oil
  • 125 g extra firm tofu
  • 125 g cooked brown rice
  • 50 g brocolli
  • 2 spring onions
  • 80 g carrot (1 medium)
  • 3 dried shitake mushrooms
  • 3 button mushrooms
  • 1 clove garlic
  • 1 thumbnail piece of ginger
  • 1 tbsp tamari soy sauce
  • 2 tsp sunflower oil
  • 4½ oz extra firm tofu
  • 4½ oz cooked brown rice
  • 2 oz brocolli
  • 2 spring onions
  • 3 oz carrot (1 medium)
  • 3 dried shitake mushrooms
  • 3 button mushrooms
  • 1 clove garlic
  • 1 thumbnail piece of ginger
  • 1 tbsp tamari soy sauce

Instructions

  1. Put the shiitake mushrooms in a bowl and cover with boiling water to soften.
  2. Prepare the vegetables for the stir fry: peel and grate the carrot, slice the button mushrooms, slice the spring onions and cut the broccoli into bite size florets.
  3. Heat a wok with with oil to a high heat.
  4. Cut the tofu into bite size pieces and shallow fry until all sides are crispy, then remove and put to one side.
  5. In the same oil add the broccoli, carrot and button mushrooms.
  6. Grate the garlic and ginger directly into the wok
  7. The shiitake mushrooms should be soft by now, slice and add to the wok.
  8. Finally add the rice and tamari soy sauce which should only take a minute to warm up.
  9. Remove from the heat, add the crispy tofu and spring onions and serve

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