Healthy Tofu Stir-Fry |

Healthy Tofu Stir-Fry

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Prep Time: 10 Minutes | Cooking Time: 30 Minutes

Serves 2

This delicious recipe is quick, easy and family-friendly and just as tasty as leftovers the next day. 


  • 70g of uncooked (or 140g cooked) short grain brown rice (uncooked weight)
  • 140g of firm organic tofu, diced into bite-size chunks
  • 1 tsp of raw coconut oil
  • 2 handfuls of mangetout, topped and tailed
  • 2 handfuls of garden peas (fresh or frozen)
  • 1 cup of baby spinach leaves, roughly torn
  • 2 cups of spring cabbage, roughly chopped
  • 2 spring onions, finely sliced


  • 1 red chilli, de-seeded and finely diced
  • 1 garlic clove, peeled and finely chopped
  • 1 thumb-size piece of fresh ginger, peeled and finely chopped
  • 1 tbsp of raw honey
  • 1 tbsp of tamari (gluten-free soy sauce)


  • 1 tbsp of black (or white) sesame seeds
  • 1 tbsp of sesame oil
  • 1 tbsp of water


  1. The rice can be cooked in advance or while the tofu is marinating (rinse the rice under cold water several times, transfer to a saucepan, cover with water. Bring to the boil, cover with a lid and simmer for 10-15 minutes until cooked and all the water is absorbed).
  2. Place the marinade ingredients into a bowl with the tofu. Stir to combine the ingredients, cover and leave aside for 20 minutes.
  3. Melt the coconut oil in a wok or large non-stick frying pan over a high heat.
  4. Reduce the heat slightly and add the marinaded tofu. Stir fry over a medium heat for 5 minutes until golden.
  5. Add the mangetout, peas, spinach, spring cabbage and spring onions together with a tablespoon of water.
  6. Stir-fry for 3-5 minutes until the vegetables have wilted.
  7. Remove from the heat and add the sesame seeds and sesame oil.
  8. Serve with cooked brown rice.


Recipe courtesy of Natasha Corrett at Honestly Healthy