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TOFU AND BOK CHOY GINGER STIR-FRY
05

TOFU AND BOK CHOY GINGER STIR-FRY

NUTRITION
HEALTHY RECIPES
Feb 12, 2025

TOFU AND BOK CHOY GINGER STIR-FRY

Tofu and Bok Choy Ginger Stir-Fry is a simple, wholesome dish that perfectly balances light, fresh flavours with a satisfying texture. Crispy tofu cubes are stir-fried in olive oil with tender bok choy, enhanced by the warming aroma of fresh ginger and the umami depth of soy sauce. This quick and easy meal is not only packed with plant-based protein but also rich in vitamins and antioxidants from the bok choy. With its minimal ingredients and short preparation time, this dish is perfect for a busy weeknight or a light, nutritious lunch. The ginger adds a zesty warmth that complements the mildness of the tofu and the slight crunch of bok choy. Enjoy this stir-fry on its own, or serve it with steamed rice or quinoa for a heartier meal. This recipe proves that simple ingredients can create an elegant and satisfying dish.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Asian

PREPARATION/TECHNIQUES

Stir-Fry

OCCASION/HOLIDAY

Weeknight Dinner, Quick Meal, Family Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Low Fat, Vegan, High Protein, Quick & Easy

DISH TYPE

Stir-Fry

INGREDIENTS

  • 80g tofu, cubed
  • 30g bok choy, chopped
  • ½ tsp grated ginger
  • 1 tsp soy sauce
  • 1 tsp olive oil

FULL NUTRITIONAL INFORMATION

  • Calories: 140
  • Protein: 11g
  • Carbohydrates: 4g
  • Fat: 9g
  • Saturated Fat: 1g
  • Fibre: 2g
  • Sodium: 380mg
  • Sugar: 1g

PREPARATION

  • Press The Tofu: Pat the tofu dry with a paper towel to remove excess moisture for better crispiness.
  • Heat The Pan: Place a non-stick pan over a medium-high flame and add the olive oil. Let it heat for about 30 seconds.
  • Cook The Tofu: Add the cubed tofu to the pan and stir-fry for 4-5 minutes until golden brown on all sides.
  • Add The Ginger: Sprinkle in the grated ginger and stir well to release its fragrance.
  • Incorporate The Bok Choy: Add the chopped bok choy and stir-fry for another 2 minutes, ensuring it softens but remains slightly crisp.
  • Season The Stir-Fry: Pour in the soy sauce, tossing everything together for 1 minute to distribute the flavours evenly.
  • Serve Immediately: Remove from heat and plate the stir-fry. Enjoy hot, on its own or with a side of rice or noodles.

PREP TIME

5 minutes

COOKING TIME

8 minutes

TIPS

  • Press The Tofu Properly: Removing excess moisture helps it crisp up better during cooking.
  • Use Fresh Ginger: Freshly grated ginger adds a more vibrant and aromatic flavour compared to ground ginger.
  • Don’t Overcook Bok Choy: Keeping it slightly crunchy ensures the best texture and retains nutrients.
  • Adjust Seasoning: Add a pinch of black pepper or a dash of chilli flakes for extra heat.
  • For A Richer Flavour: Drizzle a few drops of sesame oil over the dish before serving.

VARIATIONS

  • Different Greens: Swap bok choy for spinach, kale or baby pak choy for a twist.
  • Extra Protein: Add edamame or chickpeas for a higher protein content.
  • Low-Sodium Option: Use low-sodium soy sauce or coconut aminos.
  • Spicy Kick: Add a finely chopped red chilli or a dash of sriracha for some heat.
  • Nutty Crunch: Sprinkle toasted sesame seeds or crushed peanuts for added texture.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan over medium heat for the best texture.
  • Freezing: Tofu can be frozen separately for up to 1 month. Thaw before cooking for a firmer, chewier texture.
  • Meal Prep: Pre-cut tofu and bok choy and store them separately in airtight containers for quick assembly.

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