Cauli, capsicum and tofu stir-fry

Ready for a plant-powered stir-fry? This recipe brings crispy tofu, colorful vegies, and a flavour-packed sauce together in one tasty bowl! Perfect for any time of day and packed with protein and fibre to keep you going.

Serves: 4

Time to make: 30 mins

Ingredients

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Crispy tofu

2 tablespoons cornflourcornstarchX
1 teaspoon smoked paprika
pinch salt
½ teaspoon ground turmeric
300g tofu, drained, patted dry and cubed

For the sauce

1 teaspoon grated fresh ginger
1 red chilli, deseeded and finely chopped
1 teaspoon honey
1 tablespoon hoisin sauce
1 teaspoon reduced-salt light soy sauce
¼ cup cold reduced-salt vegetable stock
1 tablespoon cornflourcornstarchX combined with 2 tablespoons cold water

Vegies

1 tablespoon canola oil
1 head cauliflower, broken into florets
1 red capsicum, deseeded and sliced
1 cup snow peas, trimmed
50g toasted cashews, to garnish
1 spring onion, finely sliced, to garnish
2 cups cooked brown basmati rice

Instructions

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1 Place crispy tofu ingredients in a lidded container and shake well to coat evenly.

2 Meanwhile, heat a splash of oil in a large non-stick frypan over medium. Add tofu and cook, turning tofu pieces until golden and crisp (about 6 minutes). Remove from pan and set aside.

3 In a small jug, whisk all the ingredients for the sauce together, then set aside.

4 In a wok, heat canola oil over a high heat. Add the cauliflower and capsicum and stir-fry for 30 seconds, then drizzle in 30ml cold water around the edge of the wok to create steam and help cook the florets further. Keep stirring until any liquid evaporates and the cauliflower is lightly charred.

5 Pour in the sauce and stir carefully to coat the vegies. Bring to the boil and cook for about 4 minutes until the sauce is glossy and the cauliflower is tender. Add the snow peas and cook for a further 30 seconds.

6 Serve stir-fry with cooked rice, garnished with cashews and spring onion.

Nutrition Info (per serve)

Calories 450 cal

Kilojoules 1900 kJ

Protein 20 g

Total fat 18 g

Saturated fat 2.5 g

Carbohydrates 52 g

Sugar 14 g

Dietary fibre 14 g

Sodium 400 mg

Calcium 295 mg

Iron 4.4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

2 comments on Cauli, capsicum and tofu stir-fry

GLENYS November 15, 2024 at 7:07 pm #

Do you have low carbs diet

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- Beatriz Acosta November 26, 2024 at 10:07 am #
  
  Hi Glenys,
  
  If you’re looking for lower carb recipes, we have that covered! Simply go to our recipe page at https://www.healthyfood.com/healthy-recipes/ and tick on the “lower carb” option under the special diet filter you will find underneath the search bar.
  
  Cheers,
  Beatriz
  
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