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Tofu and Vegetable Stir Fry

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

27.5g

Energy (kJ)

2053kJ

Energy (kcal)

490kcal

Carbohydrate incl. fibre (g)

47.8g

Carbohydrate excl. fibre (g)

38.2g

Sugar (g)

31.9g

Fibre (g)

9.6g

Fat (g)

24.8g

Saturated fat (g)

3.9g

Unsaturated fat (g)

19.1g

Monounsaturated fat (g)

7.2g

Polyunsaturated fat (g)

12.0g

Trans fat (g)

0.0g

Cholesterol (mg)

0mg

Sodium (mg)

136mg

Salt (g)

0.34g

Vitamin A (IU)

12484IU

Vitamin C (mg)

99.8mg

Calcium (mg)

650mg

Iron (mg)

7.06mg

Potassium (mg)

972mg

Total

110.1g

8211kJ

1959kcal

191.2g

152.7g

127.5g

38.5g

99.3g

15.4g

76.6g

28.7g

47.9g

0.0g

0mg

543mg

1.36g

49936IU

399.3mg

2600mg

28.24mg

3887mg

  • 30 ml canola oil
  • 1 kg firm tofu, cut into 2 x 1 x1 cm rectangles
  • 2 red onion, thinly sliced
  • 4 carrots, julienne
  • 2 red pepper, cut into strips
  • 200 g mangetout, trimmed
  • 200 g baby corn, halved
  • 2 cm piece ginger, peeled & grated
  • 1 garlic clove, peeled & grated
  • 125 ml soya sauce
  • 1 packet Knorr Curry Vegetable Soup
  • 45 ml brown sugar
  • 45 ml syrup / honey
  • 30 ml sesame seeds, toasted
  • 20 g peanuts, toasted
  • 15 g coriander
  • 1 Add the oil to a wok or large pan over a medium-high heat.
  • 2 Once hot, add the tofu and allow to colour on all sides.
  • 3 Add the onion, carrots, red pepper, mange tout and baby corn and toss through.
  • 4 Cook for about 5 minutes, stir occasionally, until vegetables start to soften slightly, you still want some crunch.
  • 5 In a bowl, whisk together the ginger, garlic, soy sauce, Knorr Curry Vegetable Soup, brown sugar and syrup/honey.
  • 6 Add this mixture to the vegetable and toss to coat. Allow to cook for a further 5 minutes.
  • 7 Serve the stir fry by itself or with starch of your choice, noodles or rice, and top with sesame seeds, peanuts and fresh coriander.