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Spiced cauliflower, tofu, Chinese broccoli and cashew stir-fry
Enjoy the fresh combination of ginger, lime, and turmeric in this vegan stir-fry. It gives you 4 of your 5-a-day veg serves and is ready in only twenty-five minutes.
Serves: 4
Time to make: 25 mins
Ingredients
- 1 tablespoon sunflower oil
- 250g firm tofu, drained, cut into 2cm cubes
- 1 large onion, thinly sliced
- 2 cloves garlic, crushed
- 2 teaspoons grated fresh ginger
- 1 teaspoon ground cumin
- ½ teaspoon turmeric
- 4 cups cauliflower florets
- 1 red capsicum, cut into 2cm pieces
- 1 bunch Chinese broccoli, trimmed, cut into 4cm lengths, thick stems halved (see tips)
- ¼ cup unsalted roasted cashews, chopped
- 1 tablespoon lime juice
- 2 tablespoons chopped fresh coriander, plus extra, to garnish
- 2 cups cooked quinoa, to serve
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Instructions
1 In a large wok, heat 1 teaspoon of the oil over high. Stir-fry half of the tofu for 2 minutes, or until golden. Transfer to a plate. Repeat with another teaspoon of the oil and remaining tofu.
2 Heat remaining oil in the same wok over high. Stir-fry onion, garlic, ginger and spices for 1 minute, or until fragrant. Add cauliflower and stir-fry for 2-3 minutes, or until golden. Add capsicum and Chinese broccoli, stir-fry for 1-2 minutes or until just tender.
3 Return tofu to wok with roasted cashews, lime juice and coriander. Stir-fry for 1-2 minutes, or until heated through. Serve with cooked quinoa and garnish with extra coriander.
Variations
Make it gluten free: Check tofu and spices are gluten free.
HFG tip
Find Chinese broccoli at Asian supermarkets or just use regular broccoli or broccolini.
Nutrition Info (per serve)
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Calories 333cal
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Kilojoules 1390kJ
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Protein 19g
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Total fat 15g
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–Saturated fat 2g
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Carbohydrates 25g
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–Sugars 10g
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Dietary fibre 12g
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Sodium 30mg
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Calcium 230mg
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Iron 4.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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2 comments on Spiced cauliflower, tofu, Chinese broccoli and cashew stir-fry
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LATEST ADVICE
Added Korean red chilli flakes to tofu before frying, yum, lacks a little flavour and a sauce element, but ok x
Added fresh red chilli to an otherwise tasty veg dish easy to make. A bit dry, and would benefit from a sauce such as veg or chicken stick.