Tuesday, 30 August 2011

Tofu Vegetable Stir Fry

Serves 4-6

375g firm organic tofu, (bean curd)*

220g carrot, julienned

200g green or yellow zucchini, julienned

300g green beans, French cut

1 ½ large brown onions,

150g snow peas, sliced diagonally or leave whole

300g bok choy*

4-5 tablespoons vegetarian stir fry sauce*

sunflower oil

¼ cup flour

- Cut tofu into cubes or thin strips, place in a bowl and set aside.
- Julienne carrot and zucchini. French cut beans with a French cutter or take a sharp knife and cut beans diagonally. Peel and cut onion into quarters then cut each quarter in half. Snow peas can be cut diagonally or left whole.  Wash and dry bok choy. Separate stalk and leaves, then cut diagonally.
- Sprinkle flour over tofu, toss until covered, shake off excess.
- Heat two tablespoons of oil in preheated wok, add tofu and stir fry 2-3 minutes or until tofu is golden in color. Remove from wok.
- Add another two tablespoons of oil and stir fry vegetables in batches. Start with carrots, beans  and onion then zucchini, snow peas and bok choy.
- Add a tablespoon of water to each batch to create steam, this helps with cooking.
- Vegetables should only be cooked 1-2 minutes to retain their crispness.
- When vegetables are ready, add tofu and vegetables to wok. Add stir fry sauce, toss gently to mix.
Transfer to serving dish and serve immediately with rice or noodles.

* Bok choy: Asian green vegetable found in fruit and vegetable section of the supermarket or Asian store.

* Vegetarian stir fry sauce is found in Asian supermarkets and some supermarkets in the Asian section.
* Tofu: Found in Supermarkets or Health Food Stores.

Note: Vary the vegetables according to what is in season. Choose organic.  Cut vegetables to similar size in order to ensure that they cook evenly in the same amount of time.
Remember stir fry is best eaten straight away.

 Psalm 32:8:    I will instruct thee and teach thee in the way which thou shalt go: I will guide thee with mine eye. 

Posted by Yiannoulla

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