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Vegetable & Tofu Stir Fry
Perfect mouthwatering stir fry that's easy, quick and nutritious for the family.
Perfect mouthwatering stir fry that's easy, quick and nutritious for the family.
Cooking time25 minutes- Prep time10 minutes
Servings4
- 200 grams extra firm tofu
- 1 tablespoon cornstarch
- 1/2 teaspoon salt
- 3 tablespoons Planta margarine
- 1 cup carrots cut lengthwise
- 1 cup broccoli
- spring onion
For the sauce
- 1 1/2 tablespoons grated garlic
- 1 1/2 tablespoons grated ginger
- 2 tablespoons light soy sauce
- 1/4 teaspoon chilli flakes
- 3 tablespoons brown sugar
- 1 tablespoon cornstarch
- 2 tablespoons water
- Cut the tofu into 1 inch cube and coat them with corn flour and salt.
- Heat 2 tablespoon Planta margarine in a pan and add the tofu. Flip the tofu so it browns on all sides and let it cook for 3 - 5 minutes. Set the cooked tofu aside on a plate.
- In a bowl mix together all the ingredients for the sauce.
- Add 1 tablespoon Planta margarine to the pan and toss in the vegetables. Cook the vegetables for 5 - 6 minutes on high heat and then return the tofu to the pan.
- Now pour the sauce into the pan and stir fry for an additional 1 minute.
- Once the tofu soaks up the sauce, serve with steamed rice and garnish with chopped spring onions.
| Energy (kcal) | 187 kcal |
| Energy (kJ) | 783 kJ |
| Protein (g) | 6.2 g |
| Carbohydrate incl. fibre (g) | 18.2 g |
| Carbohydrate excl. fibre (g) | 16.1 g |
| Sugar (g) | 8.9 g |
| Fibre (g) | 2.1 g |
| Fat (g) | 10.9 g |
| Saturated fat (g) | 2.1 g |
| Unsaturated fat (g) | 8.2 g |
| Monounsaturated fat (g) | 4.7 g |
| Polyunsaturated fat (g) | 3.5 g |
| Trans fat (g) | 1.6 g |
| Cholesterol (mg) | 0 mg |
| Sodium (mg) | 768 mg |
| Salt (g) | 1.92 g |
| Vitamin A (IU) | 6124 IU |
| Vitamin C (mg) | 16.4 mg |
| Calcium (mg) | 134 mg |
| Iron (mg) | 1.31 mg |
| Potassium (mg) | 299 mg |
