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UncategorizedMixed vegetable and tofu stir-fry

Mixed vegetable and tofu stir-fry

Colourful and crunchy, this healthy stir-fry is simply mouth-watering. Asian-style flavours and cashew nuts complement fresh, seasonal vegetables.

Ingredients (Serves 4)

  • 1—2 tablespoons rice bran oil or sesame oil
  • 1 x 350g block of firm tofu
  • 2 cloves of garlic (crushed, chopped, or grated)
  • 1 tsp ginger (grated)
  • 4 tbs Tamari Japanese wheat-free soy sauce
  • ½ cup raw cashews
  • 4 spring onion bulbs (quartered)
  • 3 Bok Choy (chopped and quartered)
  • 2 medium heads broccoli (cut into largish pieces)
  • 1 medium carrot (cut into matchsticks)
  • 12 snow peas (sliced 2—3 times each, at an angle)
  • ½ red capsicum, sliced
  • ½ yellow capsicum, sliced
  • ½ cup of chopped coriander
  • 2 small bundles of vermicelli rice noodles
  • 1 cup quinoa
  • 2—3 tbs vegetable or chicken stock

Method

  1. In a medium-size mixing bowl, mix Tamari, ginger and garlic.
  2. Cut tofu into 2cm cubes and add to sauce mixture. Mix well.
  3. Cover and marinate in the fridge for approximately 3 hours, stirring every hour or so, and again before cooking, to coat the tofu thoroughly. (You
    may also marinate tofu overnight, or for a short time (i.e. whilst preparing vegetables, etc., if need be. The flavours will still develop, although
    to a lesser degree with less marinating.)
  4. Cook noodles as per packet instructions, drain and sit on low heat to keep warm.
  5. Rinse quinoa well and cook according to packet instructions. Add a small amount of stock to cooking water for added flavour. When cooked, sit on low
    heat to keep warm.
  6. Cut up all the vegetables as described above. Wash well, and shake off excess water.
  7. Heat wok to a medium-high heat then add the cashews, toss to brown them. Set cashews aside.
  8. Return wok to the heat and add your 1—2 tablespoons of oil.
  9. Add a third of the tofu to the wok, stir in, draining off the sauce for later as you go so it doesn’t ‘stew’. A large slotted spoon is helpful here.
    Repeat for the remaining two thirds. (Reserve the sauce to add to the vegetables later.)
  10. Toss or stir-fry the tofu, continuing until all the tofu pieces are becoming just a little crispy on the outside.
  11. Throw in half the vegetables. Toss and/or stir, mixing ingredients and heating vegetables.
  12. Add ½ the sauce. Mix well.
  13. Add the remainder of the vegetables, and sauce. Toss and stir. This step doesn’t take very long at all, as you want the vegetables to remain crispy.
  14. Finally, add the cashews and the chopped coriander, and stir through.

Have the table already set with plates and chopsticks (or other cutlery), and a heat mat for the stir-fry.

Place the warm noodles and quinoa into separate serving bowls on the table. Bring the whole wok to the table with a large serving spoon and simply let
everyone help themselves!

 

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