Stir Fry Hits

There are few meals easier to throw together than a flavour packed and satiating stir fry. It’s an easy one to mix up with varying bases, veggie and protein options and sauces.

This week we’re highlighting an occasionally misunderstood stir fry hero: Tofu.

The soy debate has been going on for years. But adequate research has shown that these nifty beans may have significant health benefits for many people.

Studies have shown that soy can actually be beneficial for reducing breast cancer risk. Others have demonstrated that the phytoestrogens in soy can increase bone mass. This leads to a decreased risk of bone fractures, especially in early menopausal years in women.

So, get marinating and learn to love this ultimate flavour absorber!

Almond Butter Tofu Stir-Fry (recipe from Minimalist Baker)

Ingredients:

  • 1 x 300 gram extra-firm tofu

  • 2 tablespoons sesame oil

  • 4 tablespoons tamari

  • 3 tablespoons maple syrup

  • 2 tablespoons almond butter

  • 2 tablespoons lime juice

  • 1-2 teaspoons chili garlic sauce

  • 450 grams green beans

  • 2-3 small spicy peppers

  • Brown or white rice

Method:

  1. Preheat oven to 200C. Place tofu in absorbent towel with a heavy pan on top to drain water.

  2. Once oven is hot, cut tofu into small cubes and place on a lined baking tray. Bake for 25-30 minutes until puffy and dried out.

  3. While tofu cooks place half of the sesame oil, tamari, maple syrup, almond butter, lime juice and chilli garlic sauce in a bowl. Whisk it together and set aside.

  4. Prepare rice. If using brown rice, soaking overnight decreases cooking time!

  5. Add the baked tofu to the sauce and marinate for 5-10 minutes.

  6. Heat a skillet over medium heat. Add the tofu but leave the marinade in the bowl. Cook for 5 minutes.

  7. Remove tofu when caramelised. Add the remaining sesame oil to the skillet, the spicy peppers, and cook with a lid for 5 minutes.

  8. Add the marinade and tofu and cook for an additional 1-2 minutes.

  9. Serve over your rice!

Sesame Ginger Tofu and Veggie Stir Fry (recipe from Little Spice Jar)

Ingredients:

  • 1 x 300 gram extra firm tofu

  • 2 tablespoons cornstarch

  • ½ teaspoon salt

  • 3 tablespoons oil

  • 2 ½ cups green beans roughly chopped

  • 1 cup carrots sliced

  • 1 tablespoon sesame oil

  • 1 ½ tablespoon grated ginger

  • 1 ½ tablespoon minced garlic

  • 1 tablespoon rice vinegar

  • 3 tablespoons soy sauce

  • ¼ teaspoon red pepper flakes

  • 3 tablespoons brown sugar

  • 2 tablespoons water

  • Rice or soba noodles to serve (suggested)

Method:

  1. Place tofu in an absorbent towel with a heavy pan on top. Let it drain for around 15-20 minutes.

  2. While tofu dries, combine the sesame oil, ginger, garlic, rice vinegar, soy sauce, red pepper flakes, 1 tablespoon cornstarch, brown sugar and water together to make the sauce.

  3. When tofu is dry cut it up into cubes and toss in 1 tablespoon of cornstarch.

  4. Put the cubed tofu into a pan over medium-high heat. Fry in 2 tablespoons of oil for 3 minutes.

  5. Add 2 tablespoons of the sauce and cook for another 3 minutes.

  6. Add the remaining oil to the pain and toss in your veggies with the sauce. Cook until desired crunch or softness occurs and tofu has absorbed the flavours.

  7. Try this over rice or soba noodles to mix things up!