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Tofu and green bean stir-fry

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  • Vegetarian
  • Vegan
  • Dairy free
  • Egg free
  • Lactose free
  • Peanut free

This tasty tofu and green bean stir-fry is served with soba noodles. It'll go down a treat for lunch or dinner.

  • Serves4
  • Cook time10 minutes
  • Prep time15 minutes
Tofu and green bean stir-fry

Ingredients

  • 270g soba noodles
  • 3 tsp Coles Asia Sesame Oil
  • 600g firm tofu, cut into 2cm pieces
  • 100g white cup mushrooms, sliced
  • 100g oyster mushrooms, halved
  • 1 tbs finely grated ginger
  • 2 garlic cloves, crushed
  • 250g green beans, trimmed, halved
  • 4 spring onions, cut into 3cm lengths
  • 2 tbs sweet chilli sauce
  • 2 tsp salt-reduced soy sauce
  • 1/2 cup coriander leaves
  • 1 long red chilli, thinly sliced (optional)
  • 1/4 cup (40g) unsalted cashews, chopped
  • 2 tsp sesame seeds, toasted

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.

Method

  1. Step 1

    Cook the noodles in a large saucepan of boiling water following packet directions or until just tender. Drain well.
  2. Step 2

    Meanwhile, heat half the oil in a wok or large non-stick frying pan over medium-high heat. Add the tofu and cook, turning occasionally, for 5 mins or until golden brown and heated through. Transfer to a plate and cover with foil to keep warm.
  3. Step 3

    Add the remaining oil to the wok or pan with the combined mushroom, ginger and garlic. Stir-fry for 3 mins or until the mushroom is light golden. Return the tofu to the pan with the beans, spring onion, sweet chilli sauce and soy sauce. Stir-fry for 1-2 mins or until the beans are just tender.
  4. Step 4

    Divide the noodles and tofu mixture among bowls. Top with coriander, chilli, if using, cashew and sesame seeds.

Fried tofu recipe

Tofu is an ingredient that’s gained popularity because it’s easy and quick to use, contains plenty of good-for-you benefits and is the perfect addition to make a veggie dish heartier. Tofu is a top meat substitute and is an important source of protein, iron and calcium. It’s also gluten-free, making it an ideal ingredient for everyone to enjoy. A centuries-old ingredient, tofu, or bean curd, originates from China and is made by curdling soy milk and pressing it into a solid block. Different types of tofu include silken, soft, firm and extra firm. For this recipe, we’re using firm tofu as it holds its shape well, which is ideal for stir-fried dishes. We’re also including mushrooms and veg in the noodle dish, making it perfect for a quick lunch or dinner option.

Ingredients for fried tofu recipe

You’ll need 600g of firm tofu for this recipe, cut into 2cm pieces. Firm tofu is ideal for stir-fries, battered or crusted in dishes like salt-and-pepper tofu and also holds up well in curries and braised dishes like mapo tofu. You’ll also need 270g of soba noodles, which are also perfect for stir-fries, noodle soups and salads. Sesame oil will give the dish a fragrant, nutty taste, which is boosted by the sesame seeds sprinkled over to serve. There are two types of mushrooms used in this dish - white cup mushrooms and oyster mushrooms - and both varieties will give the dish plenty of flavour. Grated ginger and garlic also ensure the dish is flavourful, and sweet chilli sauces and soy sauce add to the savouriness of the stir-fry. You’ll also need 250g of green beans, trimmed and halved, spring onions and coriander leaves. For added flavour and crunch, use ¼ cup (40g) unsalted cashews, and if you like your stir-fries with a touch of heat, you can use 1 thinly sliced long red chilli.

How to make stir-fried tofu with vegetables

To ensure the noodles, tofu and veggies retain their shape and colour, prepare them separately. Get the noodles ready first by cooking them in a large saucepan of boiling water following packet directions or until tender, then drain well.

Then cook the tofu by heating 1½ tsp of sesame oil in a wok or large non-stick frying pan over medium-high heat. Add the tofu and cook, turning the tofu pieces occasionally, for 5 minutes or until golden brown and heated through. Transfer the tofu to a plate and cover with foil to keep warm.

Now it’s time to get the veggies in the wok or pan. Add 1½ tsp sesame oil in the wok or pan and add the combined mushrooms, ginger and garlic. Stir-fry for 3 minutes or until the mushroom is light golden. Place the tofu back in the wok or pan with the beans, spring onion, sweet chilli sauce and soy sauce. Stir-fry for 1-2 minutes or until the beans are just tender.

When you’re ready to serve. Divide the noodles and tofu mixture among serving bowls. Top with coriander, the chilli, if you’re using it, cashews and sesame seeds.

Now get cooking

Want more recipes with fried tofu? Spice up your dinner with this chilli tofu and sweet potato stir-fry. For a vegetarian dish that packs a punch, try this tofu and egg rice bowl. This sesame tofu with soba noodles and coriander pesto has crunch, flavour and good-for-you greens, and it’s ready in just 30 minutes. And for super-tasty gluten-free bites, you can’t go past this gluten-free salt-and-pepper tofu recipe.

Nutrition Information

Per Serve

Energy 1806kJ/432 Cals (21%) 

Protein 26g (52%) 


Fat 21g (42%) 

Sat Fat 3g (13%) 

Sodium 463mg (24%) 


Carb 30g (10%) 

Sugar 11g (12%) 

Dietary Fibre 11g (37%)

FAQs

Tofu and green bean stir-fry

Tofu and green bean stir-fry
  • Serves4
  • Cook time10 minutes
  • Prep time15 minutes
Ingredients
  • 270g soba noodles
  • 3 tsp Coles Asia Sesame Oil
  • 600g firm tofu, cut into 2cm pieces
  • 100g white cup mushrooms, sliced
  • 100g oyster mushrooms, halved
  • 1 tbs finely grated ginger
  • 2 garlic cloves, crushed
  • 250g green beans, trimmed, halved
  • 4 spring onions, cut into 3cm lengths
  • 2 tbs sweet chilli sauce
  • 2 tsp salt-reduced soy sauce
  • 1/2 cup coriander leaves
  • 1 long red chilli, thinly sliced (optional)
  • 1/4 cup (40g) unsalted cashews, chopped
  • 2 tsp sesame seeds, toasted
    Description

    This tasty tofu and green bean stir-fry is served with soba noodles. It'll go down a treat for lunch or dinner.

    Method
    1. Step 1

      Cook the noodles in a large saucepan of boiling water following packet directions or until just tender. Drain well.
    2. Step 2

      Meanwhile, heat half the oil in a wok or large non-stick frying pan over medium-high heat. Add the tofu and cook, turning occasionally, for 5 mins or until golden brown and heated through. Transfer to a plate and cover with foil to keep warm.
    3. Step 3

      Add the remaining oil to the wok or pan with the combined mushroom, ginger and garlic. Stir-fry for 3 mins or until the mushroom is light golden. Return the tofu to the pan with the beans, spring onion, sweet chilli sauce and soy sauce. Stir-fry for 1-2 mins or until the beans are just tender.
    4. Step 4

      Divide the noodles and tofu mixture among bowls. Top with coriander, chilli, if using, cashew and sesame seeds.