Lunch
Tofu and vegetable stir-fry
Crisp tofu, quick vegetables, brown rice.
Cooking mode in the app: one step at a time, with gentle timers.
Covers
Protein, fibre, iron, vitamins A and C, folate, vitamin K, B vitamins, unsaturated fats
LeafUp › Plates › Tofu and vegetable stir-fry
You need (serves 2)
- A block of firm tofu, cubed (about 400 g)
- A pepper, a carrot and a head of broccoli or pak choi
- Two garlic cloves and a piece of ginger
- A spoon of reduced-salt soy sauce (1 tbsp)
- A spoon of rapeseed oil (1 tbsp)
- Brown rice to serve (150 g uncooked)
How to make it
- Fry the tofu in the oil until golden, then set it aside.
- Stir-fry the vegetables with the garlic and ginger for 4 to 5 minutes, so they stay crisp.
- Return the tofu, add the soy sauce and serve with brown rice.
Allergens This plate contains soy, gluten (most soy sauce). Always check product labels, as brands vary.
Good to know
Dried red kidney beans must be soaked and boiled hard before eating; see Basics. Tinned beans are safe as they are.
Taking a blood thinner such as warfarin? Greens are rich in vitamin K. Keep the amount you eat steady rather than suddenly eating much more, and ask your doctor.
With coeliac disease, choose gluten-free wholegrains such as brown rice, buckwheat, millet, quinoa or oats labelled gluten-free.
LeafUp gives general food guidance for adults. It is not medical or dietary advice. With a health condition, during pregnancy or with allergies, ask your doctor or a dietitian.
