Tofu Satay Stir Fry

Tofu Satay Stir Fry-Jane McClenaghan-Vital Nutrition.jpg
 

Ingredients

For the sauce
• 1 tblsp peanut butter
• 1 lime – zest and juice
• 2 garlic cloves, chopped
• 1 inch root ginger, grated
• Dash of tamari or soy sauce
• 1 tblsp natural yoghurt
• 1 red chilli, chopped

For the stir fry
• 1 tsp coconut oil
• 400g firm tofu
• Wholemeal or buckwheat noodles (or spiralised courgette)
• 1 red, organ or green pepper, chopped
• 1/2 head of broccoli cut into florets
• 1 carrot, sliced into strips
• 1/2 leek, sliced

Method

1. Blitz the sauce ingredients in your blender or food processor, adding a little water to thin the sauce to your preferred consistency. You can add more water at the cooking stage if necessary.

2. Put a little coconut oil in your wok and heat gently until melted.

3. Add the tofu to the wok and stir-fry until the tofu is slightly golden.

4. Meanwhile cook your noodles according to the pack instructions.
Add the vegetables to your wok and keep on stir-frying. you want them nice and crunchy, so just a few minutes will do.

5. Add the sauce and stir-fry for another 2-3 minutes. Add more water at this stage if you need to.

6. Add the noodles (or spiralised courgette) to your wok and mix all the ingredients well.


Vital Tip

Adding liquid to stir-fries reduces the cooking temperature and maintains the nutritional value of your grub. 

Recipe from The Vital Nutrition Cookbook: Recipes for Energy and Vitality.

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