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Stir Fried Vegies with Honey, Soy & Basil Tofu

  • by healthyhome
  • in Main Dishes · Meat free Mondays · Vegan · Vegetarian
  • — 1 Oct, 2014
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It’s World Vegetarian Day today and the first day of Vegetarian awareness month

What better way to support such a worthwhile initiative than to make a delicious, quick and easy vegetarian stir fry

Vegetarian meals can be soooo tasty and this stir fry is a good example of a very tasty vegetarian meal that uses tofu as the protein source

I encourage you to try a few new vegetarian meals this month, starting with this delicious stir fry!


Stir Fried Vegies with Honey, Soy & Basil Tofu
 
Print
Prep time
5 mins
Cook time
10 mins
Total time
15 mins
 
Serves: 2
Ingredients
  • 2 teaspoons cornflour
  • 2 teaspoons honey
  • 1½ tablespoons tamari
  • 1 tablespoon water
  • 1 tablespoon extra virgin olive oil
  • 300g classic (or silken pressed) tofu, cut into cubes
  • 1 spring onion, sliced
  • 1 cup cabbage, sliced
  • 3 Swiss brown mushrooms, sliced
  • 2 medium carrots, sliced
  • 1 large zucchini halved lengthways and sliced
  • 1 small head broccoli, cut into florets
  • ¼ cup Thai basil leaves (or regular basil or coriander), roughly chopped
  • Pre-cooked noodles or rice, to serve
Instructions
  1. In a small bowl, mix together cornflour, honey, tamari and water and set aside
  2. Heat wok over medium heat.
  3. When hot add half of the oil along with half of the tofu.
  4. Cook until tofu starts to brown on the outside, then remove from wok and repeat with the remaining tofu (but don't add any extra oil)
  5. Place empty wok back onto the stove.
  6. If needed, add a little extra oil to the wok along with the spring onion, cabbage and mushrooms.
  7. Stir fry for a few minutes, then remove to a bowl.
  8. Add remaining oil to the wok along with carrots, zucchini and broccoli and stir fry for 5 minutes, until they start to soften (you may need to add a little water if they start to stick).
  9. Add cabbage and mushrooms back to the wok along with the basil leaves and stir through, then place in serving bowls on top of noodles or rice.
  10. Add tofu back to the wok along with the sauce, stir through to coat and wait to thicken before removing and placing on top of the vegetables.
  11. Eat and enjoy!
3.2.2802
vegetable and tofu stir frytofu and vegetable stir fry

Per Serve (vegies and tofu only):  1080kJ or 257 calories; P 14g Fat 12g SFat 1.5g CHO 16g Fibre 10g

If you want to know more about why you should include more vegetarian meals, see this post

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Related

Tags: basilbrassicasbroccolicabbagecarrotgarliclow fatlow saturated fatmushroomstofuveganzucchini

4 Comments

  1. Alison Amyes says:
    October 9, 2014 at 12:37 am

    Am trying this on the weekend yum! Alison

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    • healthyhome says:
      October 9, 2014 at 10:22 pm

      Fabulous! Let me know how you go 🙂

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      • Alison Amyes says:
        October 20, 2014 at 1:55 am

        I will! Making it this week. Miss catching up with you, hope all going well xx

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  2. Alison Amyes says:
    October 25, 2014 at 10:13 am

    Ok I made this tonight. Very yummy, fresh tasting, lovely! I did have some trouble with the tofu. First time I have cooked it. It stuck to wok a lot. Am thinking maybe I should have a non stick wok? Mine isn’t non-stick. Any tips for having tofu not stick? Loved it. Thanks!

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