Indole-Rich Stir-Fry with Tofu and Cruciferous Veggies

Serves 2

Ingredients

• 200 g firm organic tofu (cubed)
• 1 cup broccoli florets
• 1 cup Brussels sprouts, halved
• 1 cup kale or bok choy, chopped
• 1 small carrot, julienned
• 1/2 red bell pepper, sliced
• 1 small onion, sliced
• 2 cloves garlic, minced
• 1-inch piece ginger, grated
• 2 tbsp sesame oil or avocado oil
• 2 tbsp tamari or coconut aminos
• 1 tbsp rice vinegar
• 1 tsp chili flakes 
• 1 tsp sesame seeds for garnish
• 1 tsp fresh lemon juice

Optional: Cooked quinoa, buckwheat soba, or brown rice as a base

Instructions

1. Prepare the tofu
   Press tofu between paper towels to remove excess moisture, then cut into cubes.

2. Cook the tofu
   Heat 1 tablespoon of oil in a pan over medium heat. Add tofu and cook for 6–8 minutes, turning occasionally, until lightly golden. Remove from the pan and set aside.

3. Sauté aromatics
   Add remaining oil to the pan. Add garlic, ginger and onion, and cook for approximately 2 minutes until softened and fragrant.

4. Cook vegetables
   Add broccoli and Brussels sprouts first and sauté for 4–5 minutes. Add kale or bok choy, carrot and red pepper. Cook for a further 3–4 minutes until vegetables are tender-crisp.

5. Season
   Stir in tamari (or coconut aminos), rice vinegar and chilli flakes. Mix well.

6. Combine
   Return tofu to the pan and heat through for 1–2 minutes.

7. Finish
   Sprinkle with sesame seeds and add a squeeze of fresh lemon juice before serving.

Serve immediately on its own or over quinoa, buckwheat soba or brown rice.

Nutritional Information

• Calories: 206 kcal
• Protein: 12 g
• Fat: 9 g
• Carbohydrates: 21 g
• Fiber: 8 g
• Vitamin highlights: A, C, K, folate, carotenoids, and antioxidants

Values are estimates and may vary depending on portion size and specific brands used.

Notes: 

This recipe provides a variety of vegetables, including cruciferous vegetables such as broccoli and Brussels sprouts. These vegetables are natural sources of fibre, vitamin C, vitamin K and folate.

Tofu contributes plant-based protein and contains calcium (if calcium-set) and iron.

Carrots and red peppers provide carotenoids and additional vitamin C.

Sesame or avocado oil contributes unsaturated fats.

This dish can be included as part of a balanced and varied diet.