Stir fry with marinaded tofu and toasted sesame seeds

Image of Stir fry with marinaded tofu and toasted sesame seeds

Stir fry with marinaded tofu and toasted sesame seeds

By Plant Based Health Online

Average rating: 5.0 • Rated by 1 user

Servings: 4

Total time: 55 min

Preparation time: 15 min

Cooking time: 40 min

Cooking method: Frying

Difficulty: Intermediate

Who doesn't love stir fry? This plant based version is equally delicious but a lot healthier! Recipe by Lisa Simon, RD


Main ingredients

1 block of tofu (pressed and cubed)
2 cloves garlic (crushed and finely chopped)
1 1 inch piece of root ginger, peeled and finely chopped
1 large carrot (sliced lengthways finely)
1 red pepper (sliced lengthways finely)
1 orange pepper (sliced lengthways finely)
1 small courgette (julienned)
5 closed cup mushrooms, sliced
1/2 small avocado (cubed)
brown rice • 200 g

For the sauce:

00% peanuts (no added oil/salt) peanut butter • 1 tbsp
tamari or soy sauce • 1 tbsp
lime juice • 1 tbsp
maple syrup • 1 tbsp
water to loosen • 3 tbsp

To top:

sesame seeds (dry, toasted until light brown) • 1 tbsp
3 spring onion greens, chopped
1 squeeze of lime juice
tamari to taste • 1 tsp




Bake the tofu on greaseproof paper in a preheated oven at 180 fan for 25 minutes.


Cook the rice as per instructions.


Meanwhile, heat a little oil/water in a wok (or a pan if you do not have a wok) and saute the ginger and garlic - cook for a couple of minutes (you may need to add a little more water if it looks like it’s starting to stick). Then add the carrots and peppers and cook for 4 minutes.


Add the mushrooms and courgette and cook for another 2 minutes.


Whisk the sauce ingredients together and add to the wok, gently warming through.


Meanwhile toast the sesame seeds in a small non-stick pan on a medium heat until light brown, keeping an eye on them so they do not burn.


Take the wok off the heat and stir through the cooked rice, avocado and cooked tofu.


Serve topped with the toasted sesame seeds and spring onion greens. Squeeze a little lime juice over the top and a little tamari. Enjoy!

Cuisine: Chinese Categories: Healthy , Lunch , Dinner

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