Tofu and vegetable stir fry with coconut rice

Five a day move over please! This is jam-packed with all sorts of veg, and lots of it. You can use anything you have in stock, veg-wise, as long as there is some crunch to it. I always add frozen edamame as they increase the protein and add even more interest. 

Ingredients

  • 1 red onion, peeled and chopped chunky
  • 1 clove garlic, peeled and chopped
  • 1 red 1 yellow/orange pepper, deseeded and chopped into chunks
  • 1 aubergine, chopped into large cubes
  • half a cauliflower, floreted and chopped a bit (or use broccoli)
  • handful of mange tout or green beans
  • handful of mini corn, halved lengthways
  • a block of firm tofu, cubed
  • 2 handfuls of frozen edamame beans
  • olive oil for frying
  • chilli paste or crushed red chillies in a jar – as much or little as you like, I use about a tablespoon
  • sea salt to taste
  • ketjap manis
  • sweet chilli or sriracha sauce
  • Thai Hom Mali rice – 60-100g per person depending on size, hunger, sex, activity levels! 
  • 1 tin of reduce fat coconut milk
  • fresh coriander or basil

Nuush clients: Please apply the portion sizes stated in your account and divide the recipe so that you make only as much you need.

Instructions

Place the rice in a microwaveable dish and add the coconut milk and enough boiling water so the liquid is about an inch above the rice. Microwave on high for about 14 mins. Or cook the rice as you normally do.

Heat some olive oil in a frying pan, add some chilli and start to fry the tofu so it browns. Dry it before you fry it, and it will brown more easily.

In another very large, high-sided frying pan, heat more oil and fry the onions and garlic; then add the chilli and all the other veg (and some salt) except the edamame. Stir fry intil cooked but still a bit crunchy. Then throw in the edamame and cook for another 3 mins. Lastly, add the cooked tofu.

Serve the vegetables and tofu on the rice and dress with sweet chilli sauce and ketjap manis, finish with a scattering of fresh coriander or basil

Nutrition Info

Tofu

Tofu is a great source of calcium for healthy teeth and bones and good nerve signalling. It’s also a good source of protein.

Good honest nutrition

“We should all be eating fruits and vegetables as if our lives depend on it – because they do.”

Michael Greger

Portion Guidelines

Instead of living with the bore of weighing food, counting points or calories and tapping everything you eat into a phone you can use nature’s custom-designed tool – your hands!

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