Tofu and Cranberry Stir Fry

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Written by McDonald, T.  |  Date 14th of June 2021     

This is a lovely stir fry that has plenty of nutrition. The carrot provides lots of vitamin A while the tofu provides both calcium and protein as well as some iron. Not only is this dish full of nutrition it is full of taste too.  The key, i feel, to any dish with tofu is the press the tofu first, which allows the tofu to soak up all those delicious flavours.  You might be tempted to leave out the cranberries; however, this would be a mistake since they add so much to the overall flavour.  The sauce is sweet and comforting.

Cranberries make a lovely addition

Serve 2

Ingredients 

  • Tofu x 100g
  • Cranberries x 20g
  • Carrot x 60g
  • Courgette x 180g
  • Onion x 1 small
  • Leek x 80g
  • Broccoli x 80g
  • Cumin x 1 tsp
  • Paprika x 1 tsp

For sauce

  • Rapeseed oil x 2 tsp
  • Cider vinegar x 3 tbsp
  • Soya sauce x 2 tsp
  • Vegetable stock x 200ml
  • Nutritional yeast x 3g

Method 

  1. Prepare the tofu. Then cut into bite size cubes and coat with the cumin and paprika.
  2. Heat a frying pan with a little oil and add the tofu pieces. Fry until the tofu starts to darken.
  3. Chop all of the vegetables and add to the frying pan.  Add some of the water to create a lot of steam and cover with a lid.  The steam will help the veg soften.  Add water as necessary.
  4. Add the cranberries
  5. Once the veg is soft and tender, make the sauce and add to the frying pan. 
  6. Spiralize the courgette and add to the frying pan.  Stir it all in and cover. 
  7. Turn the heat down and simmer for no more than 5 minutes.
  8. Make sure the veg is tender before serving. 
  9. For an extra touch, you can add a sprinkling of sesame seeds.

Tips

If you have it to hand, chickpea aquafaba blended with some oil and balsamic vinegar makes a great marinade that can be added to the sauce for extra creaminess.  

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Location: United Kingdom

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