Susan Hart Recipe: Vegan Stir-fry

This recipe makes a really quick and tasty light vegan lunch for three or a more substantial stir-fry for two.

I think it’s worth the effort to bake and add in the tofu, but if you really are in a rush then stick with the peanuts/cashews and sesame seeds.

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All three ingredients add protein and some useful minerals like iron, calcium and magnesium and all the veggies are bursting with vitamins, fibre and antioxidants.

The spiralised sweet potato is a lighter alternative than rice or noodles.

Serves 2-3

1 sweet potato – spiralised into noodles (or ready bought if you haven’t got a gadget!)½  (100g) large onion – sliced2 (130g) carrots – cut into matchsticks1 x (130g) red pepper – sliced

80g spring greens, spinach or mange tout

20g fresh ginger, grated or 1 tsp ‘lazy’ ginger or 1 tsp ginger/garlic paste

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¼ – ½ tsp dried chilli flakes

¼ jar of Sharwoods black bean and pepper sauce – this has the lowest sugar content of all of the jarred sauces

400g of sweetcorn (tinned or frozen)

30g unsalted peanuts or cashews1 spring onion – sliced

½ tsp soy sauce or gluten free tamari

1 tsp toasted sesame seeds

For the baked tofu : ½ block extra-firm tofu (drained and pressed in a clean tea towel),, small drizzle of olive oil, 3 tsp light soy sauce, 1 – 1½ tsp gochugaru or sriracha spice

  • Preheat oven to 220C/ gas 7/425F.
  • Cut the tofu into into slices. Place it in a mixing bowl and add the olive oil, chilli sauce/paste and soy sauce. You may need to add a splash of water if it’s too thick. Gently mix to combine.
  • Spread evenly on a baking sheet and bake for 10 minutes.
  • After 10 minutes, remove your baking sheet from the oven and flip each piece of tofu. Drizzle the remaining marinade over the tofu and bake for another 10-12 minutes.
  • Once the tofu is crispy on the outside, remove from the oven. Let it cool before you cut it in to strips
  • In the meantime spiralises the sweet potato in to ‘noodles’ and blanche in boiling water for two minutes. Remove from the water
  • Heat the wok until it is really hot and add 1 tsp of vegetable oil. Quickly add the sliced onion and keep them moving in the pan (with a large spoon or chopsticks). After 2 minutes at the carrots. Again move them about to stop them burning. If it looks too dry add a splash of water
  • After another 2 minutes add the pepper, greens, ginger /garlic and chili flakes and ¼ of a jar of sauce. Cook for 5-8 minutes until the veg softens slightly. Again add some water if it sticks
  • Add the softened sweet potato ‘noodles’ to the wok and mix in. Add the peanuts or tofu, soy sauce, sweetcorn and spring onion and again stir to mix. Cook for a final minute
  • Divide into 2 bowls for a generous evening meal serving or into 3 bowls for a lighter lunch or 5:2 fast diet meal. And sprinkle over the toasted sesame seeds