← NUTRITIONDinner
Tofu & Veggie Stir-Fry
Crisp tofu, lots of vegetables and rice — a plant-based plate that still lands real protein.
- CALORIES
- 490 kcal
- PROTEIN
- 27 g
- CARBS
- 58 g
- FAT
- 16 g
- →180 g firm tofu, pressed
- →70 g rice, dry weight
- →150 g mixed stir-fry vegetables
- →1 tbsp soy sauce or tamari
- →1 tsp sesame oil
- →1 tsp cornflour
- →Ginger and garlic
- 01Cook the rice. Press the tofu, cube it, and toss in the cornflour.
- 02Fry the tofu in the sesame oil until golden on all sides, then set aside.
- 03Stir-fry the ginger, garlic and vegetables over high heat for 3–4 minutes.
- 04Return the tofu, add the soy sauce, toss to coat, and serve over the rice.
Use tamari to keep it gluten-free. Tempeh or edamame swap in for the tofu; a handful of cashews adds richness.
Note: A recipe, not a meal plan. How much of it fits your day depends on your targets — build it into a plan or ask at your assessment.