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Tofu & Vegetable Satay Stir-fry

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  • Preparation:  min
    Time:  min
  • Easy
  • Serves 2
  • Prep: 5 min
  • Easy
  • Serves 2

This recipe is quick to throw together for a really tasty dinner, or a quick lunch, perfect for vegetarians and meat-eaters alike! Packed with protein from the tofu and full of nutritional goodness thanks to the vegetables, this dish is as delicious, as it is healthy.

Ingredients

Tofu & Vegetable Satay Stir-fry

For the sauce:

  • 1 tblsp peanut butter
  • 1 lime (zest and juice)
  • 2 garlic cloves, chopped
  • 1 inch root ginger, grated
  • Dash of tamari or soya sauce (*see gluten advice)
  • 1 dsp nam pla (fish sauce) (optional)
  • 1 tblsp natural yoghurt
  • 1 red chilli, chopped
  • A handful of fresh coriander leaves

For the Stir-fry:

  • 1 tsp coconut oil
  • 400g firm tofu
  • Wholemeal or buckwheat noodles
  • 1 red, orange or green pepper, chopped
  • ½ a head of broccoli cut into florets
  • 1 carrot, sliced into strips
  • ½ leek, sliced

Gluten advice...

Most soy sauce brands contain gluten. If you're avoiding gluten, look for a gluten-free soy sauce or use organic Tamari sauce, which is made with 100% whole soybeans and contains no wheat.

How to make Tofu & Vegetable Satay Stir-fry

1. Blitz the sauce ingredients in your blender or food processor, adding a little water to thin the sauce to your preferred consistency. You can add more water at the cooking stage if necessary.

2. Put a little coconut oil in your wok and heat gently until melted.

3. Add the tofu to the wok and stir-fry until cooked, or the tofu is slightly golden.

4. Meanwhile cook your noodles according to the pack instructions.

5. Add the vegetables to your wok and keep on stir-frying. You want them nice and crunchy, so just a few minutes will do.

6. Add the sauce and stir-fry for another 2-3 minutes. Add more water at this stage if you need to.

7. Add the noodles to your wok and mix all the ingredients well.

 

I hope you give this delicious tofu and vegetable satay stir fry a try! And if you do, be sure to tag the picture #AVogelRecipes on Pinterest so we can see :)

 

 

This recipe is full of goodness

  • Rich source of protein
  • High in calcium
  • Low in saturated fats

Tofu is well-known for its high protein levels, making it an excellent dietary option for vegetarians and vegans. Its many healthy benefits include helping to lower high blood pressure, being beneficial for heart health and also for building and repairing muscle.

About Jane

Author of The Vital Nutrition Cookbook, good food has been a lifelong passion for Jane McClenaghan. As a Nutritional Therapist for over fifteen years, Jane has helped thousands of people make easy, manageable changes to their diets for the good of their health.

Passionate about the powerful effects that eating good quality, fresh, local food has on our mind, body and soul, Jane’s recipes are designed to be quick and easy so you can rustle up something nutritious at any time of the day.

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