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Vegetable tofu stir-fry

Crisp tofu stir-fried with broccoli, pepper, sugar snaps and ginger.

Vegetable tofu stir-fry served over brown rice.
446 kcal per servingPrep time: 26 minServings: 2DinnerStir-fryTofu and vegetables

Ingredients

  • 150 g firm tofu, cubed
  • 120 g broccoli florets
  • ½ red pepper, sliced
  • 80 g sugar snap peas
  • 100 g cooked brown rice with soy sauce and ginger

Method

  1. Sear the dried tofu cubes in a hot wok for 7 minutes.
  2. Add broccoli, pepper, sugar snaps and ginger and stir-fry for 6 minutes.
  3. Pour in soy sauce and serve the stir-fry over warm brown rice.

Calories in context

At 446 kcal per serving, this dish is about 22% of a 2000 kcal daily reference intake — the standard reference amount used on nutrition labels, not a personal target.

Eaten as the evening meal in a three-meal day, it is one part of a day whose real total depends on your own body, activity level and goals, not on any single recipe. For a calorie range that reflects those, rather than a generic reference figure, the tools below can help.

Calculate daily calorie needsUse the BMI calculator

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