Delicious, light, healthy and tasty – vegetables still crisp and full of colour.
Stir-frying is a great way to prepare spring and summer vegetables without compromising texture and colour. The short cooking time also preserves vitamins and minerals.
Vegetable & Tofu Stir-Fry
Tbsp = Tablespoon 15ml, tsp = teaspoon 5ml, cup = 250ml
For the quinoa:
For the tofu:
- 3 Tbsp or 35g extra virgin olive oil
- 300g tofu – cubed (1cm dice)
- 1 Tbsp or 9g vegetable stock powder
- 1/4 tsp salt
- 2 tsp Bragg seasoning liquid
For the glaze:
- 180ml water
- 1 Tbsp Bragg seasoning liquid
- 2 Tbsp maize starch (white powder we often call “corn flour” but is actually just the starch)
For the vegetables:
- 2 cloves or 7g organic garlic, finely chopped
- 1.5 Tbsp extra virgin olive oil
- 160g organic onion, sliced
- 1.2 kg mixed sliced seasonal vegetables.
For example we used (roughly) equal proportions of:
- cauliflower (florets)
- green beans
- carrots (make fine sticks)
- celery (slice lengthwise then into sticks)
- For the quinoa: place quinoa, cold water and vegetable stock powder into a medium saucepan. Cover with a well-fitting lid and bring to the boil over a high heat. As soon as it comes to the boil turn the heat down low, leaving the lid on firmly. It will cook in its own steam in about 15 minutes. Once all the water is absorbed turn the heat off, but leave the lid on until you are ready to serve.
- Prepare your vegetables: wash and shake dry. Slice so they will all cook in the same amount of time (so harder vegetables like carrots should be sliced finer than quick-cooking vegetables like asparagus or cauliflower). Long slim cuts and diagonal cuts look great in a stir-fry. Set aside.
- Prepare the tofu: heat a non-stick pan over a high heat. Once it is hot, add the oil, then the tofu and toss in the hot oil over the heat. While it is frying sprinkle over the vegetable stock powder and salt. Continue to toss/stir over the heat until the skin is becoming crisp. At this point add the Bragg liquid seasoning. Continue frying a couple of minutes more until you have a reached a golden colour like the picture and a nice crispy outside but soft inside. Turn the tofu out of the hot pan into a warmed bowl and set aside.
- Prepare the vegetables: return your pan to the heat, add the 1.5 Tbsp olive oil and the onion. Toss over the heat for a minute or two until it is softening up, then add the garlic. Work quickly so you the garlic doesn’t brown. Toss/stir the garlic over the heat briefly, then add the rest of the sliced vegetables. Continue to stir/toss your vegetables over the heat until they are tender but still crisp and colourful (around 7-8 minutes depending on size).
- Add the tofu to the vegetables, stir together.
- Prepare the glaze: mix all ingredients in a small bowl, dissolving maize starch. Pour into a small saucepan and set over a medium heat. Stir continuously until it has thickened and takes on a glossy look (2-3 minutes).
- Assembly: pour glaze over the vegetable/tofu mix and stir through thoroughly.
- Serve immediately over a bed of quinoa.