Supergreen stir-fry with marinated tofu

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.

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Serves: 2

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


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

2. 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.

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

4. 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.

5. Remove the pan from the heat and mix in the coriander and soy sauce.

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

Recipe and images courtesy of the Vegetarian Society

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