Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
A fast, savoury dinner with plenty of bite.
Equipment: Wok or large frying pan
Measures and names
Ingredients
- 280 g block firm tofu, drained and cubed
- 2 tbsp oil
- 200 g tenderstem broccoli (broccolini) or green beans
- 1 pepper, sliced
- 2 garlic cloves, crushed
- Thumb of ginger, grated
- 2 tbsp soy sauce
- 1 tsp sesame oil
Method
- Press the tofu between kitchen paper under a weighted plate for 10 minutes, then cut into cubes.
- Heat the oil in a wok over a medium-high heat and fry the tofu for 6–8 minutes, turning, until golden and crisp on all sides. Remove to a plate.
- Add the broccoli and pepper with a splash of water and stir-fry for 4–5 minutes, until just tender but still with bite.
- Add the garlic and ginger for 1 minute, until fragrant.
- Return the tofu with the soy sauce and sesame oil, toss for a minute, and serve. Taste before adding salt — the soy usually suffices.
Swaps and tips
Firm or extra-firm tofu holds together best. A bag of ready-cut stir-fry vegetables makes this even quicker.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 25 g | 12 g | 7 g | 27 g | 397 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
