Broccoli Stir Fry with Crispy Tofu
This simple dish is packed with flavour and nutritional goodness, supplying you with plenty of calcium, potassium and protein. The tofu we used here is made puffy and light by first freezing it while still in its water, then defrosting and pressing. This process creates holes in its structure as the water forms into crystals as it freezes, changing its texture (see images below) Its then pressed to remove excess water, cubes and tossed in cornflour (or rice flour) before frying or roasting to give a crispy exterior.
You can also go the extra step of marinating the tofu after you’ve pressed it, you’ll find the tofu more readily absorbs the marinade with its spongy form. After marinating for a couple of hours you can then coat in cornflour/rice flour and fry or bake as before.
Once the tofu is prepared the rest of the dish only takes a few minutes to create, ideal for quick meal anytime.
Here we used buckwheat noodles for a healthier alternative to those made with refined white flour and egg. Experiment with other healthy noodles – there are many variations widely available now, made with such things as lentils, pumpkin, corn, spinach, black rice etc, as well as standard rice noodles which are all much better than egg noodles.
Follow the instructions on packet for whichever you choose, and have them cooked and ready to drop straight into your wok as your making the stir fry.
400g Organic tofu – frozen, then defrosted, pressed and cubed
1 head broccoli – cut into florets
300g Noodles – cooked
1 red bell pepper – diced
2 cloves garlic – crushed
2 inches Ginger – grated or chopped
3 tbsp Hoisin sauce
2 tbsp peanuts – crushed
2-3 tsp Sesame seeds – lightly toasted
3 Spring onions – cut into ½ cm slices (garnish)
1/2 cup sprouts (optional garnish)
Method – Serves 4
To give the tofu the extra texture, freeze in its water, then defrost and press. Cut into large cubes. You can optionally marinate for a couple of hours. Then when ready to cook, toss the cubes in cornflour or rice flour, and shallow fry in a tiny amount of oil, or bake in a hot oven until golden and crispy
Cook the noodles in a pan of boiling water
Heat a splash of oil in a large wok or frying pan, add the garlic & ginger, then throw in the red pepper and broccoli, stirring well for a minute. Add the hoisin sauce, and a splash of water if need to ensure its not too dry. Throw in the noodles and cooked tofu and stir until everything is evenly coated in the sauce.
Serve into bowls or plates, then decorate with sliced spring onions, crushed peanuts and sesame seeds and optionally some sprouted lentils or bean sprouts