My favourite tofu stir-fry
Prep time: 10 min
Cooking time: 10-15 mins
Have you ever used tofu? Do you use it regularly? Or have you tried it but are never quite sure how to integrate it more?
Tofu is great source of plant protein which can be a beneficial addition to your diet if you are trying to reduce the number of meat based meals. It is made from soya beans and contains phytoestrogens called isoflavones – a group of chemicals found in plant foods. They have a similar structure to the female hormone oestrogen and therefore mimic the action of oestrogen produced by the body.
They naturally bind to oestrogen receptor sites in human cells and therefore can play a role in modulating female hormones; whether they be in excess or lowered during say menopause.
Its neutral flavour means it can carry almost any flavour you pair with it which makes it very versatile. Its texture is also great for fussy kids and babies.
Look for organic products only as there are plenty of GM’d products on the market we don’t want.
Ingredients*
250g flat rice noodles (I used spelt noodles here)
2 x carrots cut in thin strips
2 x zucchini cut in thin strips
200g button mushrooms, cut in quarters
350g firm tofu cut into 1-2cm cubes
1 x red capsicum sliced thinly
1 packet baby corn sliced in half
1 long red chilli (optional)
Big handful of green beans, tips cut off
1 x brown onion sliced thinly (optional)
2 garlic cloves sliced thinly (optional)
½ cup raw cashews
2 tbsp sesame seeds
1 tbsp raw honey
2 tbsp tamari
1 tbsp raw peanut butter
Approx. 4 tbsp extra virgin olive oil (EVOO)
*Add or use up any veggies you have or like
Method
Cook noodles according to their instructions. Set aside.
Heat 2 tbsp oil in a wok on high heat
Add tofu to the pan and cook turning until starting to lightly brown, 3-5mins approx.
Add cashews and cook for 3-5mins until both tofu and cashews are lightly coloured. Set aside in a bowl.
Add all of the vegetables, including the onion and garlic, along with the remaining EVOO, and sauté for approx. 5mins.
Add the honey, tamari and peanut butter and noodles. Cook for another 1-2mins
Sprinkle with sesame seeds and serve
