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
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
- Start by making the sauce: In a small bowl, mix together cornflour, honey, tamari and water and set aside.
- 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.
- 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.
- 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.
- Add cabbage and mushrooms back to the wok along with the basil leaves and stir through.
- Transfer to serving bowls on top of noodles, rice or quinoa if using.
- 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.
