Tenderstem and tofu stir-fry recipe

  • Serves 4
  • 10 mins to prepare and 10 mins to cook
  • 247 calories / serving
  • Healthy
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Tenderstem Broccoli cashew and tofu stir fry HERO

Mix the onion, garlic, ginger, chilli, lime juice and soy sauce in a medium sized, non-reactive container. Add the tofu and gently stir to cover with the marinade; don’t be too vigorous or you’ll break it up. (Ideally, if you have time, you can marinate the tofu for an hour before cooking or ideally overnight but this is not essential.)

Take the tofu out of the marinade. Drain off the liquid and reserve.

Heat the oil in a wok over a high heat. Add the onion, garlic, chilli, and ginger from the marinade to the pan and stir-fry for a couple of minutes. Add the Tenderstem broccoli and continue to cook for a couple of minutes more. Tip in the nuts and fry until they are patched with brown.

Now add the tofu and very gently stir it in. Pour in the liquid from the marinade along with 200ml (7fl oz) water. Reduce the heat, cover and cook gently for 2 minutes or until everything is heated through.

Serve with plain rice.

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  • Ingredients

  • 250g (9oz) firm tofu, cut into 2cm dice
  • 1 red onion, roughly chopped
  • 1 garlic clove, finely sliced
  • 20g chunk fresh root ginger, peeled and finely chopped
  • ¼ hot red chilli (ideally Scotch Bonnet), deseeded and finely chopped
  • juice of 2 limes
  • 2tbsp soy sauce
  • 1tbsp sunflower oil
  • 200g pack of Tenderstem broccoli cut into 2cm diagonal slices
  • 100g cashew nuts
  • salt, to taste
  • pepper, to taste
  • fresh coriander leaves to garnish
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  • Energy 1030kj 247kcal 12%
  • Fat 18g 25%
  • Saturates 4g 18%
  • Sugars 4g 5%
  • Salt 1.3g 22%

of the reference intake
Carbohydrate 9.5g Protein 7.7g Fibre 3g


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