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!

 

 

 

Ingredients:

 

 

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.

 

 

Directions:

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?!

 

Enjoy!

 

 

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

Vegan Thai Yellow ‘Laska’ Soup With Rice Noodles

Healthy Recipes

Serves: 4
Prep & Cooking Time: 60 mins

Recipe adapted from: Elephantjournal.com

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C & K, protein, fibre, iron, calcium, magnesium and potassium.

If you’re looking for an alternative cuisine… than look no further! This recipe is easy to execute (it doesn’t involve any frying) and packs so many wonderful textures and flavours! 

This soup is just under 300kcal/serving, but it still has 10g of saturated fat/serving (even with the reduced fat coconut milk). Plant-based diets are predominately healthy, but using coconut milks or oil, palm oils or cocoa butter can offer high intakes of saturated fats. Unfortunately, coconut oil, creamed coconut etc is made of approximately 90% saturated fat/100g.

We’re sure that when compared to some ‘authentic Thai meals’, it may be considered a ‘healthier’ option. We would recommend having a small portion, or try using half the amount of the reduced fat coconut milk and/or substitute it for unsweetened soya or almond milk; try making your own curry paste to also help reduce the amount of fat in this dish.

With any food or meal, just be mindful of the portion size and the overall fat/sugar/salt contents; all in moderation folks!

 

NB: We couldn’t source fresh lemon grass this week, so we have used a lemon grass paste instead.  We did not use the rapeseed oil. Also, this is NOT an advertisement for Amoy; the purchase of these items was solely influenced by their prices at the time of purchase.

 

Ingredients:

++++++++++++++++++++++++396g      Firm tofu
++++++++++++++++++++++++               ‘1 Kcal’ Spray (low-fat cooking oil)
++++++++++++++++++++++++100g       Carrot
++++++++++++++++++++++++60g         Fresh ginger root
++++++++++++++++++++++++2              Stalks of lemon grass (approx. 10g)
++++++++++++++++++++++++160g       Red bell pepper
++++++++++++++++++++++++100g       White mushrooms
++++++++++++++++++++++++40g         Spring onions
++++++++++++++++++++++++80g         Green beans
++++++++++++++++++++++++16g           Fresh basil
++++++++++++++++++++++++16g           Fresh Coriander
++++++++++++++++++++++++140g        Fresh bean sprouts
++++++++++++++++++++++++                Zest and juice of one lime
++++++++++++++++++++++++500ml    Vegetable stock (low-sodium, DF, GF)
++++++++++++++++++++++++400ml    Tin Reduced-fat coconut milk
++++++++++++++++++++++++30g         Thai yellow curry paste
++++++++++++++++++++++++300g       Rice noodles
++++++++++++++++++++++++10g           Peanuts (unsalted/not roasted)

NB: Check your rice noodles before cooking; do they need to be cooked or stir-fried before hand? Ours allowed us to add them straight into the soup to cook. Also, if you are using frozen vegetables, defrost them first.

 

Directions:

Open and drain the tofu. Press between two heavy chopping boards for 30 minutes to remove any excess water.

Heat the oven to 200°C (400°F). Line a baking sheet with a silicone mat or parchment paper. Spray it with some low-fat cooking oil. Spread to coat.

In the meantime, prepare the vegetables. Wash, trim the ends, peel and then chop the carrot into ‘matchstick’ pieces. Wash, peel and chop the ginger into thin pieces. Wash, trim the ends, lightly crush with the back of a large spoon and then roughly chop the lemon grass. Wash, remove the stem, de-seed and thinly slice the bell pepper into strips.

Wash, pat dry and roughly slice the mushrooms. Wash, trim the ends and chop the onion into large pieces. Wash, trim the ends, and halve the beans. Wash, dry and roughly chop the basil and coriander. Wash and drain the bean sprouts. Wash, zest and then juice the lime. Prepare the vegetable stock.

Ingredients ready to go!

 

Meanwhile, drain and chop the tofu into bite-sized pieces. Place it onto the baking sheet. Lightly spray it with some low-fat cooking oil. Place it into the oven. Bake for 30-35 minutes, or until lightly browned. TIP: You can refer to our previous recipe is you need some visual guidance for this step.

In the meantime, place a large non-stick saucepan over a medium heat. Add the stock, milk, carrot and ginger. Bring to a boil. Reduce to a simmer. Add the lemon grass and curry paste. Stir to dissolve. Cover with a lid. Allow it to cook for 5 mins.

It smells delicious right from the start 🙂

 

 

Add the bell pepper, mushrooms, onion, beans, basil and coriander (save a little for garnishing if you like) to the pan. Bring back to the boil. Reduce to a simmer. Cook for 10 mins.

 

 

In the meantime, prepare the rice noodles according to the packet instructions (at this stage if required). Drain.

Add the bean sprouts and rice noodles into the soup. Cover with a lid. Allow to cook for a further 3-5 mins or until the rice noodles are tender.

NB: Our vegetable stock has turmeric in it; another reason it’s so vibrantly yellow!

 

 

In the meantime, roughly chop the nuts; you can see we have everything else ready to go!

OLYMPUS DIGITAL CAMERA

 

 

Remove from the heat. Pour in the juice. Add the tofu. Mix together gently.

 

 

We find because there is so much going on in the pot, it’s easier to use a spaghetti ladle to scoop out the larger pieces first….

 

 

…and then ladle the broth over it.

 

Once served, sprinkle over the zest (as mush as desired); top with the nuts and reserved coriander leaves (if using).

NB: The contents of this bowl represents 2 portions.

NB: The contents of this bowl represents 2 portions.

 

Enjoy!

If preferred…

  • Try different vegetables: pak choi, baby corn, water chestnuts, fresh red chillies, mange tout, sugar snap peas, red onion, fresh garlic, some torn baby spinach or maybe some cubed sweet potato or butternut squash.
  • Try using: fresh or dried Kaffir leaves instead of lime zest, Thai basil leaves instead of standard basil, fresh oyster or enoki mushrooms instead of standard white ones, replace the fresh lemon grass for a puree (if you can’t source the fresh variety or your trying to save money), or try brown basmati rice in place of the rice noodles.
  • Try making your own fresh curry paste (if you have the time) instead of using store bought varieties; this will help cut down on the salt and fat contents.
  • Add some fish sauce to the broth if you are not a vegan/vegetarian (but be mindful of the salt content).