Tofu Stir-fry With Sweet Potato Noodles

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

This is a great meal packed with taste and full of vitamin A, B vitamins, vitamin C, vitamin K, protein and calcium.  The carrot, butternut squash and sweet potato really add a huge dose of beta-carotene that the body turns into vitamin A.  The large amount of red pepper provides vitamin C.  This dish has a strong flavour with a subtle sweetness from the sweet potato and sultanas. 

Notes

  • Nooch is nutritional yeast with B12
  • By adding black pepper to the dish, it helps to release more of the beta-carotene from the carrot and butternut squash.  Beta-carotene is converted into retinal, otherwise known as vitamin A. 
  • You don't need to cook the sweet potato noodles for long.  In fact, you can eat them raw.  The sweet potato tastes sweeter when it is raw.

Serves 1 -2 

Time - about 45 minutes

Ingredients

  • Tofu x 50 - 100 g
  • Red bell peppers x 1
  • Red onion x 0.25 - 0.5
  • Garlic x 3 cloves
  • Chilli pepper x 0.5 
  • Sultanas x 0.25 cup
  • Mushroom x 6
  • Broccoli x 3 florets 
  • Carrot x 0.5
  • Butternut Squash x 50 - 70 g
  • Black pepper to taste

For the noodles

  • Sweet Potato x 100 g
  • Courgette x 100 - 50 g

For the sauce 

  • Soy sauce, dark x 8 tbsp
  • Cider vinegar x 4 tbsp
  • Salt to taste
  • Ground ginger x 1 tsp
  • Sweet chilli relish x 2 tbsp
  • Tomato paste x 3 tbsp 
  • Nooch x 2 tbsp
  • Water x 1/4 cup
Spiralized sweet potato instead of noodles

Method 

  1. Spiralize the courgette/zucchini and sweet potato and put to one side.  You will add these last.
  2. Heat the frying pan and add the garlic. 
  3. Cut the carrot into strips about 5 cm long.
  4. Dice the rest of the vegetables and add them and the carrots to the frying pan.  Cook until the butternut squash is starting to soften. 
  5. Make the sauce by adding all the sauce ingredients together and mix together thoroughly. 
  6. Add the sauce, chilli pepper and the sultanas to the frying pan and turn the heat down.  Cook for 10 - 15 minutes.
  7. Add the spiralized courgette/zucchini and spiralized sweet potato.  Give a good stir and cook for about 5 minutes 
  8.  Serve immediately.

Results 

Wonderful. What else can I say?  It was cheap and easy, nutritious and tasty!


I hope that you liked this blog and if you do try this recipe, please let me know how you got on and what it turned out like. You can leave a comment in the comments below.

 

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