This speedy vegan stir-fry is super easy to make, packed with vegetable and tofu goodness and full of flavour. Perfect dish for the middle of the week or when you just want a quick and simple meal.
Vegan
Healthy
Nutritious
Balanced Meal
Quick & Easy Recipe
Health Benefits;
Tofu:
Tofu is a good source of protein and contains all nine essential amino acids. It is also a valuable plant source of iron and calcium and the minerals manganese and phosphorous. In addition to this, it also contains magnesium, copper, zinc and vitamin B1. Soya protein (from which tofu is derived) is believed to help lower levels of bad cholesterol. Tofu contains phytoestrogens called isoflavones – a group of chemicals found in plant foods. They have a similar structure to the female hormone oestrogen and therefore mimic the action of oestrogen produced by the body. They naturally bind to oestrogen receptor sites in human cells including breast cells, potentially reducing the risk of breast cancer.
Whole Wheat Noodles:
Whole grain or whole wheat noodles, are made from flour that contains the entire grain kernel, the germ, endosperm and bran. Whole grain pasta is rich in many nutrients essential for human health and is high in dietary fiber, which promotes regularity and may help lower cholesterol and aid in cancer prevention.
Cauliflower:
Cauliflower is a cruciferous vegetable that is naturally high in fibre and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fibre to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.
Broccoli:
Broccoli is a great source of vitamins K and C, a good source of folic acid and also provides potassium, fibre. Vitamin K is essential for the functioning of many proteins involved in blood clotting. Vitamin C builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals. Diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol. Potassium is a mineral and electrolyte that is essential for the function of nerves and heart contraction. Folate is necessary for the production and maintenance of new cells in the body.
Mangetouts:
Mangetout is a good source of B1 (thiamin) and folic acid. And because you eat the whole pod, they are a greater source of the antioxidant vitamins A and C than ordinary peas. They are also an excellent source of dietary fibre.
Bean Sprouts:
The crunchy and delicately sweet bean sprouts are a good source of protein, vitamin C and folic acid. They're also high in fibre, making them a great way to add some crunch to your spring salads.
Mushrooms:
All types of edible mushrooms contain varying degrees of protein and fibre. They also contain B vitamins as well as a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues. In particular, white button mushrooms are one of the few non-animal source of vitamin D. When they are grown, whether indoor or outdoor, they are exposed to UV light which increases their concentration of vitamin D.
Recipe
~ Makes 4 Servings ~
Prep Time - 20mins ~ Cook Time - 20mins ~ Total Time - 40mins
Ingredients:
300gs of whole wheat noodles, cooked
4 chestnut mushrooms, sliced
1/2 of a medium red onion, diced
4 spring onions, sliced
1/4 of a broccoli floret, diced
1/4 of a cauliflower, diced
1 red hot chilli pepper, sliced
120gs of bean sprouts
A handful of spinach, sliced
90gs of mangetout
80gs of tofu, cubed
1 tbsp of garlic & ginger paste
2 tbsps of extra virgin olive oil (you can also use coconut oil)
180mls of teriyaki sauce
2 tbsps of light soy sauce
2 tbsps of lemon juice
Method
In a wok add in the oil and turn on the gas to a medium-high heat.
Once the oil is hot add in the chillies, red onion and garlic & ginger paste. Mix and fry for a few minutes. Add in the tofu and fry for 7 mins.
Add the whole wheat noodles into a saucepan with a pinch of salt and a drop of oil and boil until soft.
Once the tofu is fried, add in the mangetout, bean sprouts, cauliflower and broccoli. Mix and drizzle the soy sauce on top. Fry for a few minutes and then add the mushrooms, spinach and spring onions. Mix and add the teriyaki sauce and lemon juice.
Fry for about 5 mins, or until most of the water at the bottom of stir fry has evaporated and take of the gas. Pour over some lovely whole wheat noodle and enjoy!
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