Tamari ginger chilli tofu stir fry
Confession. I wanted to title this recipe "my mid week meal in minutes" but I chickened out! Really though, that’s exactly what this recipe is. It’s my staple weekday dinner after a long day at work, when I’m seriously hangry and when I’m in need of food fast!
A stir-fry has to be one of the easiest, tastiest ways to use up whatever I have in the fridge. You can switch it up by using all sorts of different veggies and serving it with noodles, quinoa, or brown rice. The combinations are endless, but whatever you choose, the result is a seriously hearty, vegetable-packed, protein-packed, and nutritious meal. Plus, if you know what you’re doing, it’s easily ready in 20 minutes or less!
For me, a stir-fry doesn’t feel complete without some form of protein. I love my vegetables, but just vegetables and noodles alone don’t quite cut it! I chose to use tofu as the main source of protein for this recipe. I find it a really versatile ingredient as it can absorb whatever flavour combinations you wish. However, it’s important to bear in mind that there are many different types of tofu. Silken, soft, firm, extra firm… It can be a bit confusing if you’re a tofu newbie! Do you know the difference? Here's a little breakdown if you're unsure.
Tofu is primarily made from just soya beans and water. The type of tofu then depends on the water content. The lower the water content, the firmer it gets, and the more the fat and protein go up.
- Higher water content.
- Incredibly soft and creamy.
- Great in soups, smoothies, desserts and sauces.
- Lower protein (due to the lower soya bean:water ratio).
Regular tofu (soft, medium, firm, extra firm):
- Lower water content.
- More spongy and holds its shape.
- Great in stir fries, casseroles, sandwiches and salads.
- Higher protein (due to the higher soya bean:water ratio).
For recipes such as this, I suggest a firm regular tofu. I love this organic natural one by Taifin (Tofu Natur) which is available from many independent health food shops, as well as Waitrose, Ocado, and Planet Organic. I find that pressing the tofu with paper towel a little before cooking and making sure to fry it in a hot oiled pan helps to gives it an even firmer texture and ensure it soaks up all those delicious flavours.
Over Veganuary I’ve been experimenting a lot more with plant based protein sources (particularly tofu and tempeh), but if tofu really isn’t your thing, then this recipe works equally well with other protein sources; tinned beans, lentils, salmon, or chicken. Ultimately, it’s your choice.
Tamari ginger chilli tofu stir fry
Time: 20 minutes
Serves: 2 people
Vegan. Dairy free. Gluten free.
- 140g noodles (I love Clearspring's noodles)
- 1 tbsp. coconut oil
- 2 cloves garlic, finely chopped
- 2 tsp. fresh ginger, finely chopped
- 250-300g firm tofu, dried and chopped into small chunks
- 1/4 tsp chilli flakes
- 2 tbsp. lemon juice
- 2-3 tbsp. tamari soy sauce
- 1 tbsp. coconut sugar or maple syrup
- 1 red pepper, roughly chopped
- 160g mushrooms, roughly chopped
- 2 large handfuls of kale
- Freshly ground black pepper
- Prepare your noodles according to the instructions on the back of the packet. They usually cook pretty quickly to make sure everything else is on hand and ready to go!
- Whilst the noodles are cooking, melt the coconut oil in a large frying pan and add the garlic and ginger, frying gently until they begin to brown.
- Add the tofu chunks as well as the chilli flakes, lemon juice, tamari sauce and coconut sugar.
- Allow the tofu to brown for 2-3 minutes before adding your chosen vegetables.
- Finally add the prepared noodles, and a splash more tamari sauce and give it all one last stir. (*I also like to splash in some hot chilli sauce but this is entirely optional!)
- Divide between two bowls and serve straight away. Enjoy!
- *This also makes a great leftover meal, so I often keep a second portion for the next days packed lunch.
As always, all the opinions here are my own and I am in no way sponsored by anyone to share about certain products or ingredients. Please feel free to tag me @mylifeisforliving, use the hashtag #mylifeisforliving, or comment below to let me know how you get on. And if you have any questions, then fire away!
Until next time,