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tofu, kale and edamame stir fry

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
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Main Course
Cuisine English
Servings 4
Calories 393 kcal


  • 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


  • 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


Nutritional Information

Per serving:
393 Kcal | Fat 15.9g | Saturated FatĀ  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