Teriyaki tofu and broccoli stir-fry
Enjoy a taste of Japan with this vegetarian teriyaki tofu dish. It's packed full of veg and is ready in 20 minutes.
Serves: 4
Time to make: 20 mins
Hands-on time: 5 mins
Ingredients
- ¹⁄³ cup raw unsalted cashews
- 500g firm tofu, sliced
- 3 cups red cabbage, finely sliced
- 400g broccoli, cut into florets, stalks sliced
- 2 carrots, sliced
- 1 large red capsicum sliced
- 2 tablespoons teriyaki sauce
- 400g packet wholegrain wok-ready noodles
- ½ cup fresh coriander leaves, to serve
Instructions
1 Toast cashews in a large wok or frying pan over medium-high heat for 2 minutes or until just golden. Remove and set aside. Add a drizzle of olive oil to same pan, add half the tofu and stir-fry for 1–2 minutes or until just brown. Remove and set aside. Repeat with remaining tofu.
2 Add cabbage, broccoli stalks, carrot and a drizzle of oil to pan and stir-fry for 2–3 minutes. Add capsicum and broccoli florets and stir-fry for a further 2 minutes or until just tender. To prevent sticking, add a little water.
3 Return tofu to pan. Add teriyaki sauce and noodles and stir-fry for 3 minutes or until combined and heated through. Serve garnished with coriander.
Nutrition Info (per serve)
-
Calories 524cal
-
Kilojoules 2199kJ
-
Protein 31.5g
-
Total fat 20.4g
-
–Saturated fat 3.2g
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Carbohydrates 45.6g
-
–Sugars 15.6g
-
Dietary fibre 16.5g
-
Sodium 792mg
-
Calcium 500mg
-
Iron 6.4mg
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.
Photographer: André Martin
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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