Healthy stir-fry with tofu and rice noodles
- Prepare
- less than 30 mins
- Cook
- less than 10 mins
- Serve
- Serves 4
This healthy vegan stir-fry packs in plenty of veggies for an easy midweek meal. Marinating the tofu in a satay-style sauce gives it a great flavour; leave it to marinate while you prepare the vegetables and boil the kettle ready for the rice noodles.
Each serving provides 619 kcal, 35g protein, 56g carbohydrates (of which 11g sugars), 26g fat (of which 5g saturates), 1g fibre and 1.6g salt.
By Priya Tew
Ingredients
- 1 garlic clove, crushed
- 1 tbsp soy sauce
- 1 tbsp peanut butter
- 5mm/¼in fresh root ginger, peeled and grated
- 2 tsp sweet chilli sauce
- 400g/14oz firm tofu, cubed
- 2 tsp rapeseed oil
- 1 red pepper, sliced into batons
- 1 carrot, peeled and sliced into batons
- 200g/7oz edamame (green soya beans)
- 220g/8oz brown rice noodles
- 4 spring onions, sliced on the diagonal
- 200g/7oz beansprouts
- 100g/3½oz unsalted cashew nuts, chopped
Method
Mix the garlic, soy sauce, peanut butter, ginger and sweet chilli sauce together. If it is very thick, stir in 1–2 tablespoons of hot water from the kettle. Stir the tofu into the sauce and set aside while you prepare the vegetables.
Boil the kettle ready for the noodles.
Heat the oil in a wok over a high heat. Add the pepper and carrot and stir-fry for 2 minutes. Add the edamame beans and stir to mix.
Put the noodles in a pan, pour over boiling water and leave to soak for a few minutes, or according to pack instructions.
Add the marinated tofu, spring onions and beansprouts to the wok and stir. Drain the noodles, add to the wok and stir until evenly mixed. Scatter with the chopped nuts and serve.
