10.05.18

The Vegan Friendly Stirfry Which Tastes Amazing

Caroline Trickey

This is a delicious, healthy, super-tasty and easy to make vegan stir fry.

Many of my clients worry about using soy and other sauces due to their salt content. I see them as a great way to make veggies taste delicious so you can eat loads of them, and a small amount can go a long way.

As long as you aren’t drowning your meals in these sauces every night of the week, they are fine to use.

From the vegan recipe book “veggie-licious” – how to cook with lentils, chickpeas, beans, tofu and eat more plant-based foods by Caroline Trickey – Culinary Nutritionist & Dietitian

vegan stirfry

Serves 4 • prep time 10 mins • cook time 10 mins • 4 serves of veg per serve • V • GF

Ingredients

Sauce:

  • 1 tablespoon gluten free cornflour
  • 1 tablespoon honey
  • 3 tablespoons tamari
  • 2 tablespoons water

Stirfry:

  • 1–2 tablespoons extra virgin olive oil
  • 600g firm or silken pressed tofu, cut into cubes
  • 2 spring onions, sliced
  • 2 cups green or red cabbage, sliced
  • 6 Swiss brown mushrooms, sliced
  • 4 medium carrots, sliced
  • 2 large zucchinis halved lengthways and sliced
  • 2 small heads broccoli (400 grams), cut into florets
  • ½ cup Thai basil leaves (or regular basil or coriander), roughly chopped

Instructions

  1. Start by making the sauce: In a small bowl, mix together cornflour, honey, tamari and water and set aside.
  2. Heat wok over medium heat. When hot add a drizzle of oil along with half of the tofu. Cook until tofu browns on both sides, then remove from wok and repeat with the remaining tofu.
  3. Place empty wok back onto the stove. Add a little extra oil to the wok along with the spring onions, cabbage and mushrooms. Stir fry for a few minutes, then remove to a large bowl.
  4. Add a little more 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.
  5. Add cabbage and mushrooms back to the wok along with the basil leaves and stir through.
  6. Transfer to serving bowls on top of noodles, rice or quinoa if using.
  7. Add tofu back to the wok along with the sauce, stir through to coat and cool until sauce thickens. Add a little extra water if it becomes too thick. Remove tofu from wok and place on top of the vegetables. Enjoy!

To serve: pre-cooked noodles, rice or quinoa

COOK’S TIPS

  • For a vegan option, use maple syrup or brown sugar in place of honey.
  • Tofu is a lovely light and easy to digest protein food. The perfect addition to a lighter summer stir fry.

Caroline Trickey

Caroline Trickey is a dietitian, nutritionist, food lover and passionate cook. With a degree from Monash University. Caroline also runs organic, wholefood cooking classes in her St Peters home in Sydney, Australia. An ex-cafe owner and head cook, Caroline has been working as a dietitian/nutritionist and eating psychology coach for more than 12 years. Caroline has a balanced approach to food and believes in occasional and moderated indulgences, and that the food we eat daily must be delicious, flavour packed and nutritious.