The Food Coach

Free Healthy Recipe - Easy steamed tofu stir fry

Dairy free, Gluten free, Low carbohydrate, Low GI, Low sugar, Wheat Free

This new recipe was developed for spring for followers of The Greengrocer's Diet
I use this method every time I make a stir fry, simply because it keeps the vegetables fresh and crisp.

375 grams firm tofu, cubed
2 cm ginger, peeled knob
3 cloves garlic, peeled and diced
2½ tbs tamari
1 tsp honey
1 bunch coriander leaves, rooted scraped and leaves washed
2 red chilli deseeded
2 carrots peeled and cut into strips
2 zucchini cut into chunks
200 grams mushrooms - common cultivated, quartered
200 grams broccolini, trimmed
40 grams raw cashews
1 tbs sesame oil

Image by Jerry Colley


Fill a steamer pan with water and add the tofu. Bring to the boil.
Reduce the heat to simmer and cook for about 5 minutes or until tofu floats to the surface of the water.
Place ginger, garlic, tamari, honey and lemon juice in a blender. Add coriander roots, chilli and add 1/3 cup of hot water. Blend until smooth.
Remove tofu from water with a slotted spoon and blot dry with absorbent paper. Transfer to a shallow dish with the blended sauce to flavour.
Place the vegetables in the steamer basket over the pan with water and steam for 3 minutes. Remove from heat and set aside.
Heat sesame oil in a wok. Add tofu and stir fry for 3 - 4 minutes until slightly golden. Add vegetables and cashews and stir through the sauce.
Cook for 2 to 3 minutes and serve with fresh coriander leaves.

Makes 3 servings

Scale recipe to serves

Prep Time: 20 mins
Cooking Time: 10 mins
Ready in: 30 mins

Suitable for:

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Nutritional Information - Per Serve
Kj 1597 kj
Calories 382 kcal
Fat 22 g
Saturated Fat 3 g
Total Carbohydrate 15 g
Total Protein 26 g
Fibre 11 g