Tofu and leek stir-fry

Stir-fries are a quick and easy way to get the family fed and you can usually find ingredients in your vegetable drawer to use up. Leeks are a springboard for this vegetarian stir-fry when in season, but you can use vegetables that are abundant for you at the time.

Serves: 4

Time to make: 25 mins

Ingredients

More weights & measures

2 x 250g packets quick-cook brown rice
300g firm tofu, thinly sliced
2 tablespoons tamari
1 tablespoon sesame oil
1 leek, thinly sliced, rinsed
1 red onion, sliced
1 tablespoon each minced garlic and ginger
1 cup grated or spiralised courgettezucchiniX
1 cup grated or spiralised carrot
1 red capsicum, seeds removed, sliced
½ cup frozen edamame beans, thawed
2 cups baby spinach
2 spring onions, thinly sliced, plus extra to garnish
2 teaspoons toasted sesame seeds, to garnish

Instructions

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1 Cook rice following packet directions and keep warm until ready to serve.

2 In a shallow dish, place tofu slices and drizzle over tamari.

3 In a large frying pan or wok, heat oil on high. Add tofu slices and tamari to pan and cook until golden on both sides. Remove from pan and set aside.

4 Add leek, onion, garlic and ginger and stir-fry for 2 minutes. Add courgette, carrot, capsicum and edamame and sauté for 5 minutes. Add spinach, spring onions and tofu to the pan. Toss together and cook for another minute to reheat tofu and wilt spinach.

5 Serve immediately with rice, topped with extra spring onion and a sprinkle of toasted sesame seeds.

Variations

Make it gluten free: Check tofu and tamari are gluten free.

HFG tip

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 451 cal

Kilojoules 1890 kJ

Protein 20 g

Total fat 15 g

Saturated fat 2 g

Carbohydrates 55 g

Sugar 10 g

Dietary fibre 9 g

Sodium 550 mg

Calcium 220 mg

Iron 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.