As well as tasting delicious and being low in calories, this vegan stir fry is high in proteins and fibre, it is also an excellent source of calcium. If you want a less spicy stir fry, just omit one of the chillis

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

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Prep Time 10 mins

Cook Time 15 mins

Total Time 25 mins

Course Main Course

Cuisine English

Servings 4

Calories 393 kcal

Ingredients

  

• 1 red onion, sliced
• 2 chilies, sliced
• 1 small piece of ginger, grated
• 1 clove garlic, crushed
• 1 tsp soy sauce
• 1 tsp marmite (optional)
• 400 g block of firm tofu
• 1 tsp dried chili flakes
• 1 tsp Chinese 5 spice
• 160 g edamame, shelled
• 260 g kale, sliced
• 1 carrot, sliced
• 1 pepper, sliced
• 300 g dried noodles
• 1 tbsp Olive oil
• Salt & Pepper to season

Instructions

 

• 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

Notes

Nutritional Information

Per serving:

393 Kcal | Fat 15.9g | Saturated Fat  2.4g |Sodium 0.3g | Carbs 39.7g | Fibre 10.6g | Sugar 5.3g | Protein 26.9g | Calcium 905.6mg | Iron 5.26mg

Keyword edamame, kale, low calorie, tofu