Stir-Fried Vegetables, Rice & Tofu
Gorgeous – a favourite with everyone who’s tried it. It’s easy to make the stir-fry and sauce while the rice is simmering. Make it from scratch or use our shortcut ideas!
Cheat Sheet – for those nights when you’re time poor but very hungry!
- use ready-cooked pouches of brown rice, eg Sainsbury’s, Tilda or Uncle Ben
- use a big pack of stir-fried vegetables
- use Cauldron marinated tofu pieces
Total time
35 minutes
Cuisine
Thai
Meal
- mains
- lunches
- sides-light-meals-and-salads
- vegetable-side-dishes
Servings
4
Kcal
606
Carbs
88 g
Protein
25.7 g
Fat
19.6 g
* Nutritional information per serving.
Ingredients
Rice (or see shortcut above)
- 350g/12oz long grain brown rice
- 700ml/25 fl oz water
- 2 tsp vegan bouillon powder
Stir Fry (or see shortcut above)
- 12 spring onions, sliced
- 200g/7oz baby sweetcorn, halved
- 2 red peppers, thinly sliced
- 1 medium carrot, sliced into thin sticks
- 200g/7oz oriental greens such as Pak Choi or Chinese leaves, shredded
- Other suitable veg, eg asparagus, cauliflower or broccoli florets, shredded pak choi…
Tofu (or see shortcut above)
- 400g medium-firm tofu (eg Cauldron), pressed down with a plate and weights for 30 minutes+ then mopped up and chopped into 8-12 cubes
- 2 tsp olive oil
- splash of tamari GF soya sauce or aminos, eg Marigold
Sauce
- 60g/4 level tbsp cup smooth peanut or other nut butter. Tahini also works well
- 2 tbsp fresh lemon juice
- 1 tbsp prepared English mustard
- Large handful of parsley (curly or flat-leaf), thick stalks removed
- 2 tbsp water
- 1 tsp syrup (eg agave, maple or date) – optional
- 1 small clove garlic, crushed
- Pinch salt
- Optional: 1tbsp tamari and 1tbsp sesame oil
Instructions
- Press the tofu if not already done. If using pre-cooked rice, go to Stage 3.
- Bring to boil and simmer for 25-35 minutes until rice is tender and water is absorbed.
- Meanwhile, chop vegetables for stir-fry and put aside. If using a stir-fry pack, go to Stage 4.
- Fry tofu chunks in a little oil or low-cal spray in a nonstick pan until golden brown on all sides. If using marinated tofu pieces, go to Stage 6.
- Add a little shoyu (soy sauce) until the tofu is coated. Drain on kitchen paper and put aside.
- Make sauce by blending all ingredients together – then warm through gently.
- Stir-fry the vegetables in the oil.
- Chop cooled tofu into bite-sized pieces and heat through with vegetables.
- Serve. Place cooked, drained rice on plates, top with the vegetable-tofu mix, then the sauce.
Optional extras / notes
-
Time can be reduced if you follow suggested shortcuts.
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