Spiced cauliflower, tofu, Chinese broccoli and cashew stir-fry

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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

Total cost: $17.80 / $4.45 per serve

(at time of publication)

Ingredients

More weights & measures

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 coriandercilantroX, plus extra, to garnish
2 cups cooked quinoa, to serve

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)

Calories 333cal

Kilojoules 1390kJ

Protein 19g

Total fat 15g

–Saturated fat 2g

Carbohydrates 25g

–Sugars 10g

Dietary fibre 12g

Sodium 30mg

Calcium 230mg

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.

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