Tofu, Noodle and Vegetable Stir Fry

Recipes Tofu, Noodle and Vegetable Stir Fry

This stir fry is a quick meal to prepare that can be made at home to deliver all the nutritional goods whilst being delicious. As flexible as it is fabulous.

Dinner

15 min prep

20 min cook

4 serves

3.5 serves of veg

400g firm plain tofu*
3 tsp cornflour*
Pinch of black pepper
1 tbsp sesame oil
1 bunch fresh coriander, finely chopped, leaves and stems separated
1 medium brown onion, thinly sliced into wedges
1 medium red capsicum, thinly sliced into strips
1 medium carrot, thinly sliced into strips
1 medium zucchini, thinly sliced into strips
1 medium broccoli, cut into small florets
180g soba noodles*
4 garlic cloves, crushed
3 tsp finely grated ginger
1 long red chilli, deseeded and finely chopped
2 tbsp lime juice
1 ½ tbsp salt-reduced soy sauce*
1 tbsp honey
2 tbsp hot water

*For gluten free: Swap soba noodles to gluten free rice noodles and check all products are gluten free.

To prepare the tofu, squeeze out any excess moisture from the tofu block using a clean tea towel. Cut the tofu into cubes and place in a bowl. Dust with cornflour and season with pepper.
Heat ½ tablespoon of sesame oil in a large non-stick frypan over a medium heat.
Add the prepared tofu and cook, turning occasionally, until lightly golden all over 2-3 minutes each side. Once cooked, remove from the pan and set aside until needed.
Heat the remaining ½ tablespoon of sesame oil in the same non-stick frypan over a medium heat.
Add the coriander stalks, brown onion, capsicum, carrot, zucchini and broccoli to the pan. Cook until softened.
Meanwhile, cook the soba noodles in a large saucepan of boiling water according to packet instructions. Once cooked, drain and rinse well with cold water then drain again.
To make the sauce, combine the garlic, ginger, chilli, lime juice, soy sauce, honey and hot water in a small bowl. Mix well to combine all ingredients.
Add the cooked tofu, drained soba noodles and the prepared sauce to the vegetables in the pan and mix well to combine. Stir through the coriander leaves.
To serve, divide among four bowls.

Serving Suggestion: Tofu can also be swapped for other lean meats you may have on hand such as chicken breast, beef strips or prawns.

Soba Noodles can also be swapped for rice noodles or a wholegrain option such as steamed brown rice.

Vegetables can also be swapped for other seasonal vegetables you may have on hand such as snow peas, green beans, cauliflower and leafy greens would also work well.

Sesame oil can be swapped for an alternate vegetable oil or olive oil if you don’t have any available.

When preparing this recipe, it is important to:

Double-check the food label ingredient list for any allergens each time you purchase it.

Prevent any allergen contamination during preparation, cooking, and serving by ensuring proper hygiene and avoiding cross-contact with allergens.

Storage: Leftover tofu stir fry should be stored in an airtight container in the refrigerator for 3 days.

Kids in the kitchen tips: Depending on your child’s age and skill, they can help prepare the tofu, wash the vegetables, and measure the ingredients for the sauce.

Important

When preparing this recipe:

Double check the food label ingredient list for any allergens each time you purchase it.
Prevent any allergen contamination during preparation, cooking, and serving with proper hygiene and avoiding cross-contact with allergens.

Nutritional Facts

Serving size: 478g	Per serving	Per 100g
Energy (kJ)	1429	299
Fat (g)	13.0	2.7
Saturated fat (g)	1.7	0.4
Carbohydrates (g)	28.2	5.9
Sugars (g)	14.9	3.1
Fibre (g)	12.9	2.7
Protein (g)	21.4	4.5
Sodium (mg)	412.1	86.1