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Supergreen vegetable stir-fry with marinated tofu

16 May 2016

A quick and healthy vegetable stir fry with marinated tofu, cashew nuts and soy beans.

vegetable stir-fry with tofu
Supergreen vegetable stir-fry with marinated tofu

Preparation time

15 minutes

Cooking time

30 minutes




  • 80g brown rice
  • 20g cashew nuts
  • 1 tbsp extra virgin coconut oil
  • 1 medium red onion, sliced
  • 2 cloves garlic, finely chopped
  • 1 small red chilli, finely chopped
  • 160g marinated tofu pieces
  • 100g broccoli, cut into small florets
  • 1 large courgette, cut into sticks
  • 50g soya beans, frozen
  • 10g fresh coriander, finely chopped
  • 2 tsp low sodium light soy sauce


Choosing wholegrain varieties of rice helps to increase your daily fibre intake, which is good for a healthy digestive system. Wholegrain foods are also a good source of B vitamins which help to convert food into energy.

Bring a large saucepan of water to the boil. Add the rice and cook for 20 minutes until tender.

While the rice is cooking, toast the cashew nuts in a small pan over a medium heat until they turn golden brown. Watch the pan carefully as the nuts can easily burn. Once browned, remove from heat.

Next, heat the coconut oil in a wok or large, deep-sided frying pan, add the onion, garlic and chilli and cook for 1 minute, then add the tofu and cook for a further 2 minutes.

Stir in the broccoli, courgette and soya beans, adding a small splash of water to the pan so the vegetables can cook in the steam. Cook for 5 minutes until the vegetables are tender, stirring in the cashew nuts halfway through. Remove the pan from the heat and mix in the coriander and soy sauce.

Drain the rice and divide it between two bowls, then top with the stir-fry.

Copyright © 2016 by the Vegetarian Society of the United Kingdom Ltd

National Vegetarian Week takes place May 16 - 22 2016, visit for more information and to buy the new book Happy, Healthy Delicious.

Visit our vegetarian recipes section for more delicious meat-free cooking ideas.


The opinions expressed are those of the author and are not held by Saga unless specifically stated. The material is for general information only and does not constitute investment, tax, legal, medical or other form of advice. You should not rely on this information to make (or refrain from making) any decisions. Always obtain independent, professional advice for your own particular situation.