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Stir-Fried Vegetables, Rice & Tofu

gluten free
wheat free
kid friendly
quick meals, fast feeds
cheap as chickpeas
2 spoon difficulty rating

35 minutes

Time can be reduced if you follow suggested shortcuts.

Serves: 2-4

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

Click here for tips on preparing and cooking tofu.

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)

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)
  • 1 small clove garlic, crushed
  • Pinch salt
  • Optional: 1tbsp tamari and 1tbsp sesame oil

Method: 

1. Press the tofu if not already done. If using pre-cooked rice, go to Stage 3.

2. Bring to boil and simmer for 25-35 minutes until rice is tender and water is absorbed.

3. Meanwhile, chop vegetables for stir-fry and put aside. If using a stir-fry pack, go to Stage 4.

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.

5. Add a little shoyu (soy sauce) until the tofu is coated. Drain on kitchen paper and put aside.

6. Make sauce by blending all ingredients together – then warm through gently.

7. Stir-fry the vegetables in the oil.

8. Chop cooled tofu into bite-sized pieces and heat through with vegetables.

9. Serve. Place cooked, drained rice on plates, top with the vegetable-tofu mix, then the sauce.

 

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