Tofu, Pea & Oyster Mushroom Stir-Fry

Healthy Recipes

Serves: 4
Prep & Cooking time: 65-75 minutes

Notes: This recipe contains: B-vitamins, Vitamins C & E, protein, fibre, calcium, iron, magnesium, manganese, potassium, phosphorus, and (per serving) is low in salt and saturated fats!

This stir-fry recipe can be summed up into three words: spicy, fresh and delicious! It’s a simple recipe with a spicy sauce; it uses the Eat2Health’s ‘baked tofu’ as seen in previous recipes! If you prefer things a little less heated, use half the amount of raw chilli and chilli flakes. 🙂


If your short on time, prepare the tofu the day/night before!







Nutritional Info:

NB: To reduce the fat content further, omit the rapeseed oil and use more low-fat cooking oil instead and slightly reduce the quantity of tofu used.




Open and drain the tofu. Place it between two heavy chopping boards for approximately 20-30 minutes to remove any excess water.


In the meantime, heat the oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper. Spray it with a little low-fat cooking oil (if desired).

We used approx. four ‘sprays’ and then spread it across the mat with a silicone spatula.



Meanwhile, wash, remove the stem, de-seed and dice the chilli. Wash, peel and chop the ginger. Peel and dice the garlic.



Wash the peas. Wash and dry the mushrooms. De-shell the nuts (if applicable). Wash, trim the ends and slice the onion.



 Drain and chop the tofu into small pieces (cubes). Place them onto the baking tray. Lightly spray with some low-fat cooking oil.

We used approx. three more ‘sprays’.



Place the baking tray into the oven. Bake for approx. 20 minutes or until lightly golden. Remove.



Meanwhile, place a small saucepan over a medium-low heat. Add the onion, water, sugar, starch and chilli flakes. Whisk together until the flour and sugar have dissolved. Pour in the vinegar. Season it to taste with some salt. Mix together.

NB: We have advised you to use slightly less water than we have here.



Keep whisking until the sauce begins to thicken. Remove from the heat.

It will develop a glossy appearance from the starch.



 In the meantime, cook the noodles according to the packet instructions. Drain.

Ours took 3 minutes to cook!



Meanwhile, heat the oil in a non-stick wok over a medium heat.



Add the chilli, ginger and garlic. Gently fry for 1-2 minutes, or until softened.



Add the peas. Gently fry for 1 minute.



Add the mushrooms. Gently fry for a further 1-2 minutes.



Add the baked tofu. Gently mix together.



Pour in the sauce. Mix together. Stir the mixture until the sauce comes to a gentle boil.



Remove from the heat. Add and stir through the nuts.

You might see the odd noodle in our wok; we changed our minds at the last moment! We were going to mix the noodles into the mixture, but felt there was already enough going on in the wok!



Serve warm. Transfer the noodles into a large serving bowl. Top with the stir-fry mixture.

We garnished ours with a sprinkling of sesame seeds. 🙂  How does everyone rate their ‘chop stick’ skills?!





Refrigerate any leftovers in a resealable container; reheat and consume within 3 days.


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