Tofu, greens & cashew stir-fry

Gluten Free
Dairy Free
Very Healthy
Health score
71%
Tofu, greens & cashew stir-fry
20 min.
4
275kcal

Suggestions


If you're looking for a delicious and nutritious meal that's quick to prepare, look no further than this Tofu, Greens & Cashew Stir-Fry! In just 20 minutes, you can whip up a colorful, vibrant dish that not only tantalizes your taste buds but also nourishes your body. With a health score of 71, this recipe is a fantastic choice for those who want to enjoy a gluten-free and dairy-free meal without compromising on flavor or health.

This stir-fry is packed with an assortment of fresh vegetables like broccoli, pak choi, and spring onions, which provide essential vitamins and minerals while adding a delightful crunch to each bite. The marinated tofu offers a hearty protein source, ensuring you feel satisfied, and the combination of roasted cashew nuts adds a rich, nutty flavor that elevates this dish to new heights.

The harmony of spicy garlic, zesty red chili, and the sweet-salty notes of hoisin and soy sauce will leave your taste buds tingling with excitement. Perfect for lunch, dinner, or any time you crave a vibrant meal, this Tofu, Greens & Cashew Stir-Fry will not only fuel your body but also inspire your culinary creativity. It’s time to bring a splash of color and health to your dining table!

Ingredients

  • tbsp vegetable oil 
  • head broccoli cut into small florets
  •  garlic clove sliced
  •  to 5 chilies red deseeded finely sliced
  • bunch spring onion sliced
  • 140 jicama 
  • heads bok choy quartered
  • 300 spicy tofu 
  • 1.5 tbsp hoisin sauce 
  • tbsp soya sauce reduced-salt (add extra to suit your own taste)
  • 25 roasted cashews 

Equipment

  • wok

Directions

  1. Heat the oil in a non-stick wok.
  2. Add the broccoli, then fry on a high heat for 5 mins or until just tender, adding a little water if it begins to catch.
  3. Add the garlic and chilli, fry for 1 min, then toss through the spring onions, soya beans, pak choi and tofu. Stir-fry for 2-3 mins.
  4. Add the hoisin, soy and nuts to warm through.

Nutrition Facts

Calories275kcal
Protein25.67%
Fat33.27%
Carbs41.06%

Properties

Glycemic Index
46
Glycemic Load
3.11
Inflammation Score
-10
Nutrition Score
39.8760869814%

Flavonoids

Apigenin
1.01mg
Luteolin
1.59mg
Kaempferol
30.19mg
Myricetin
0.27mg
Quercetin
14.3mg

Nutrients percent of daily need

Calories:275.3kcal
13.77%
Fat:11.32g
17.41%
Saturated Fat:1.8g
11.27%
Carbohydrates:31.43g
10.48%
Net Carbohydrates:20.18g
7.34%
Sugar:11.19g
12.43%
Cholesterol:0.18mg
0.06%
Sodium:679.61mg
29.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.65g
39.3%
Vitamin C:349.91mg
424.13%
Vitamin A:19887.46IU
397.75%
Vitamin K:368.74µg
351.18%
Folate:390.18µg
97.54%
Calcium:627.35mg
62.73%
Vitamin B6:1.22mg
61.1%
Manganese:1.18mg
58.91%
Potassium:1708.03mg
48.8%
Fiber:11.25g
44.99%
Iron:6.38mg
35.44%
Magnesium:139.95mg
34.99%
Vitamin B2:0.53mg
31.3%
Phosphorus:312.42mg
31.24%
Vitamin B1:0.32mg
21.05%
Vitamin B3:3.67mg
18.35%
Copper:0.36mg
18.02%
Vitamin E:2.19mg
14.6%
Vitamin B5:1.43mg
14.3%
Zinc:1.95mg
13.02%
Selenium:7.54µg
10.77%