Thai vegetable stir fry with rice
Chef
Ingredients
140g extra-firm tofu
120g brown/basmati/jasmine rice
240ml water to cook the rice
1 tablespoon reduced-salt soy sauce
2 tablespoons light brown sugar
1 tablespoon sweet chilli sauce
60ml rice vinegar
2 garlic cloves, crushed
1 large carrot, cut into ribbons with peeler
3 spring onions, halved lengthways & sliced
80g Chinese cabbage, finely sliced
3 tablespoons vegetable oil
150g beansprouts
30g unsalted roasted peanuts, roughly chopped
1 lime
Method
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Step 1
Press the tofu for 30 minutes, then cut into 2cm cubes. Put the rice in a saucepan and pour over the water. Bring to a boil, then reduce the heat to a gentle simmer. Cook for 15 to 20 mins, or until rice is fully cooked and then turn off the heat. Cover with a lid and leavetightly covered for another 5 to 10 mins to absorb any remaining water.
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Step 2
Mix the rice vinegar, sugar, soy sauce and chilli sauce together to make the sauce. Set aside.
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Step 3
Heat 2 tablespoons of oil in a wok, add the tofu and stir fry for 1 to 2 minutes until it starts to brown. Transfer to a plate. Add remaining tablespoon of oil, and over a medium heat, add garlic, frying for a few seconds. Add the spring onions, beansprouts, cabbage and carrot ribbons. Stir fry for 2 minutes before adding the sauce to the pan. Sprinkle over the chopped peanuts.
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Step 4
Serve the prepared rice with the vegetable and tofu stir fry and a wedge of lime.
Food facts
The brown sugar and rice are the main sources of carbohydrate in this meal and the value has been provided for those trained in insulin adjustment.
The small quantity of peanuts really adds texture and flavour, and when following the serving sizes, this dish is low in both potassium and phosphate. If you have been prescribed a phosphate binder, ensure you take them.
If you have been advised to increase your protein, you can serve with 280g tofu and the dish will remain low in potassium and phosphate. If you are following a non-vegan diet and want to increase your protein intake, you could prepare this dish with one medium-sized chicken breast (150g) instead of tofu.
Use the lowest-salt soy sauce you can find.
To press the tofu, wrap the block in a clean tea towel and put on a large plate. Put a chopping board or plate on top and add weight with cans or jars. Leave for 30 minutes. The tofu will be about two-thirds its original thickness and up to 100ml water will have been removed.