Tofu, Kale and Edamame Stir Fry
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
- 1 red onion, sliced
- 2 chilies, sliced
- 1 piece of ginger, grated
- 1 clove garlic, crushed
- 1 teaspoon soy sauce
- 1 teaspoon marmite (optional)
- 400 grams block of firm tofu
- 1 teaspoon dried chili flakes
- 1 teaspoon Chinese 5 spice
- 160 grams edamame, shelled
- 260 grams kale, sliced
- 1 carrot, sliced
- 1 pepper, sliced
- 300 grams dried noodles
- 1 tablespoon Olive oil
- Salt & Pepper to season
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
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
Meanwhile, add some of the olive oil to a wok and add the onions and chillies
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
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
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.