Of which 8.3 g sugars and 2.2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Plant protein (tofu) · Calcium (tofu) · Vitamin C (broccoli)
Allergens soy, sesame
Stir-fried tofu with vegetables and ginger
A colorful, crunchy stir-fry with ginger and sesame seeds.
Ingredients
- 200 g (7 oz) firm tofu — diced
- 1 head of broccoli (150 g / 5½ oz) — cut into florets
- 2 bell peppers, red and yellow (150 g / 5½ oz) — cut into strips
- 1 carrot (100 g / 3½ oz) — cut into sticks
- 1 zucchini (150 g / 5½ oz) — cut into half-moons
- 4 cloves garlic (12 g) — chopped
- 1 tsp fresh ginger, grated (2 g)
- 20 g (¾ oz) gluten-free soy sauce
- 1 tbsp olive oil (15 g / ½ oz)
- 1 tbsp sesame seeds (10 g)
Method
- Cut the tofu into cubes and pat it very dry with paper towels before it goes into the pan.
- Cut all the vegetables into pieces of the same size so they cook evenly.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Vegan”. The English edition is coming soon.
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