Stir-Fried Vegetables, Rice & Tofu

Stir-Fried Vegetables

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
Not too trickyNot too tricky Gluten free Wheat free Quick meal Cheap as chickpeas Kid recipe
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Preparation time

Cook time

Total time

35 minutes

Cuisine

Thai

Meal

  • mains
  • lunches
  • sides-light-meals-and-salads
  • vegetable-side-dishes

Servings

4

Kcal

606

Carbs

88 g

Protein

25.7 g

Fat

19.6 g

* Nutritional information per serving.

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

Instructions

  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.

Optional extras / notes

  • Time can be reduced if you follow suggested shortcuts.

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