Tofu, Kale and Edamame Stir Fry

Tofu, Kale and Edamame Stir Fry

tofu, kale and edamame stir fry pinit

A delicious stir fry that’s low in calories but high in protein and fibre and is also an excellent source of calcium owing to the kale

Tofu, Kale and Edamame Stir Fry

Difficulty: Beginner Prep Time 10 min Cook Time 15 min Total Time 25 mins
Servings: 4 Calories: 393 kcal

Description

A delicious stir fry that's low in calories but high in protein and fibre and is also an excellent source of calcium owing to the kale

Ingredients

Instructions

  1. Wrap the tofu in a clean tea towel and press well to remove the excess moisture (this is easier if it has been frozen and then defrosted first). Cut it into cubes and coat with soy sauce, salt, pepper, and dried chilies flakes then set aside

  2. Boil the edamame for 10 minutes or until soft enough to eat

    Boil the noodles according to the instructions on the packet

    Add some olive oil into a frying pan and shallow fry the tofu, turning regularly so all sides brown

  3. Meanwhile, add some of the olive oil to a wok and add the onions and chillies

  4. Once the onions and chillies have started to brown, add the garlic, ginger, and allspice, then the carrot, pepper, and kale, add a dash of soy sauce and the marmite

    If the pan dries out add a couple of tablespoons of water to it

  5. After the veg has started to soften, add the noodles, edamame, and tofu. Mix well and ensure that all items are heated thoroughly

    Season to taste and serve

Nutrition Facts

Serving Size 1

Servings 4


Amount Per Serving
Calories 393kcal
% Daily Value *
Total Fat 15.9g25%
Saturated Fat 2.4g12%
Sodium 0.3mg1%
Total Carbohydrate 39.7g14%
Dietary Fiber 10.6g43%
Sugars 5.3g
Protein 26.9g54%

Calcium 905.6 mg
Iron 5.26 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: edamame, kale, low calorie, tofu

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