Healthy living

Tofu stir fry

Preparation time: 30 minutes

Cooking time: 10 minutes

Serves: 4


  • 2 cups rice
  • 275g firm tofu, cubed
  • 1 clove garlic, crushed
  • 2 tablespoons ginger, grated
  • 1 tablespoon oyster sauce
  • 2 tablespoons chilli sauce (or ½ teaspoon chilli flakes)
  • 1 tablespoon sesame or olive oil
  • 1 medium carrot, thinly sliced
  • 1 red capsicum, seeded and sliced
  • 150g snow peas, cut into strips with strings removed
  • 200g mushrooms, sliced
  • 6 spring onions, chopped
  • ½ Chinese cabbage, finely sliced
  • 1 cup bean shoots


1. Cook rice following packet directions. 

2. Place tofu in a bowl and marinate for 30 minutes with garlic, ginger and sauces. Drain, retaining marinade. 

3. Heat a wok or non-stick frypan, add oil and tofu and stir-fry until brown on all sides. Remove and keep warm. 

4. Add remaining ingredients except bean shoots and stir for 3–4 minutes until lightly cooked. Add bean shoots and tofu, stir through reserved marinade. 

5. Serve with rice.


Savoy cabbage, Brussels sprouts or bok choy may be used instead of Chinese cabbage, and try a small leek instead of spring onions.

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