Speedy tofu stir-fry

FREQUENCY:

2-3x a week

SERVES:

1

PREP/COOK TIME:

20 minutes

INGREDIENTS:

Tofu (we prefer smoked) (1 palm)

Brown rice or whole wheat noodles (1 fist)

Whatever veg you have in the fridge (we often use: spring onions, broccoli and savoy cabbage) (2 hands cupped together).

Soy sauce

Lemon/lime

Sesame oil

Ginger

Garlic

Chilli

DIRECTIONS:

  1. Boil the kettle and start cooking your desired amount of rice. If you are opting for noodles then these will take less time so be sure to allow for this in your timings and put these on later than you would rice.

  2. Chop the tofu into small cubes and set aside

  3. Crush the garlic, chop or grate the ginger and slice up the chilli. Combine with a glug (roughly 1 tbsp) of soy sauce and the same of sesame oil.

  4. Add your oil to the pan and start frying the tofu on a high heat.

  5. Once the tofu begins to brown, add your veg and continue cooking for a couple more minutes, ensuring the veg stays nice and crisp.

  6. Pour in your sauce and cook for a final couple of minutes, still at a high heat.

  7. Plate up your rice and serve your stir-fry over the top of the rice.

NUTRITIONAL EVALUATION:

Tofu is a great source of plant based protein, providing around 16g of protein per 100g almost like animal based protein sources. Tofu is also a great source of calcium, making it an dairy alternative if you’re vegan or lactose intolerant.

Whole wheat noodles are a perfect source of carbohydrates which is your bodies preferred source of energy and essential for fuelling both your workouts and your recovery. Whole wheat has a low glycaemic index which means that your body breaks down and digests the complex sugars more slowly, avoiding dramatic peaks and troughs in your blood sugar levels which can lead to fatigue and your body storing excess sugars as fat.

Broccoli and broccoli sprouts are a source of fibre, vitamin C, vitamin K, iron, and potassium and many antioxidants such as carotenoids, quercetin, indole-3-carbinol (I3C) and sulforaphane amongst others.⁠ I3C can modulate the activity of some enzymes that are involved in the metabolism and elimination of toxins, steroid hormones, drugs and carcinogens - great for detoxification and hormonal balance!.

Savoy cabbage is rich in vitamin B6 and folate, both of which are essential for many important processes in the body, including energy metabolism and the normal functioning of the nervous system.

  • One of the most sustainable protein sources when it comes to greenhouse gas emissions, land use and water use. Head to the start with protein section for the full table of how different proteins stack up.

SUSTAINABILITY CREDENTIALS: