This healthy, vegan tofu stir fry is packed full of healthy vegetables and seasoned with real foods. I am not a fan of oyster sauce, Kecap Manis and similar processed sauces due to additives, added sugar and other ingredients. For this reason, I always try to add real ingredients where I can for taste and for overall health. I do add a little red curry paste but try and find a brand from the health food store with pure ingredients and minimal sugar.
With toasted cashews, lightly fried tofu and a kick of chilli this super easy stir fry is abundant with nutrients, powerful antioxidants and health promoting fibre.
With so many clients and the community in general contacting me for guidance on how to be the best version of their healthy selves in the face of COVID, eating nutritious whole food certainly goes a long way to supporting your immune system. For additional guidance on supporting your immune system with food, please click here and read my website blog on this important subject.
This recipe is made for two people with leftovers for lunch. Why waste an opportunity to have a healthy lunch or dinner at your fingertips with no preparation I say!
I am not a fan of hefty portions of rice or noodles. Firstly, if starchy carbohydrates are the main event on your plate, blood sugar balance is impacted as is energy at some point in the day unless you are an athlete. For this dish, the main event should be the stir-fry with a small side serve of rice, noodles or quinoa. The carbs should mostly come from the veggies!
Whilst my recipe uses particular types of vegetables, it is so easy to simply mix and match and use up what is in the fridge. It is such a fabulous way to use up spare vegetables once you have the core seasoning ingredients of fresh garlic & ginger, chilli, spring onions, honey, sesame oil, olive oil, tamari, coconut aminos vinaigrette and fresh coriander.
Many of you are reducing the amount of animal meat & animal products in your diet or are already vegan or vegetarian. This recipe gives you a good source of protein in the form or tofu and raw cashew nuts which is always important, especially for energy.
I add chilli as I find it really adds flavor in this dish however if chilli causes digestive issues for you, then simply leave it out of this recipe. It will still remain very tasty, I promise.
As a naturopath, I am passionate about only cooking with organic produce due to the reduced toxic load and farming practices. To do this, I wake up very early every Saturday morning and head over to my local organic farmers’ markets with my beloved shopping trolley to buy the best produce I can. It is also a more affordable way to buy organic I find.
Now, let’s get cooking shall we.
- olive oil, 2 tablespoons
- sesame oil, 2 tablespoons
- olive oil spray
- 2 tablespoons of tamari
- 1 tablespoon of coconut aminos balsamic vinaigrette
- 1 tablespoon of raw honey
- ¾ teaspoon of red curry paste
- 4 spring onions, finely chopped
- 4 garlic cloves, finely chopped
- 25 grams of fresh ginger, finely chopped
- 1 flat teaspoon of sambal oelek (crushed chillies)
- 3 tablespoons of finely chopped fresh coriander
- 300 grams of firm tofu
- ⅓ cup of raw cashews
- 1 large zucchini, sliced
- ½ cup of sliced mushrooms
- 1 Bok choy, chopped roughly
- ½ carrot, sliced finely julienne style
- 1 small red capsicum, sliced finely
- 1 cup of broccoli, small florets
- Handful of baby spinach
Press your tofu to release excess moisture before cutting it up into bite sized cubes.
In a large frying pan or wok, spray with olive oil spray so the bottom of the pan is lightly covered and add the tofu and raw cashews. Sauté for about 7-8 minutes on medium heat until lightly browned.
Remove tofu and cashews from pan and set aside.
Add olive oil to pan and heat at medium temperature before adding garlic, ginger, curry paste, spring onions and chilli.
Cook for several minutes until fragrant and then add carrot, Bok choy and capsicum.
Stir fry for 3 minutes or so and then add sesame oil, mushrooms and zucchini and continue to stir regularly until vegetables soften.
Return the tofu and cashew mix to the pan.
Now add tamari, coconut aminos vinaigrette, honey, coriander and baby spinach and stir through for several minutes.
If serving with rice, noodles or quinoa then cook accordingly to the packet.
Place rice in bowl and spoon over stir fry mix.