Asian tofu and edamame stir-fry

Asian tofu and edamame stir-fry with tofu, edamame, spring onions, soy sauce and sesame: spicy, quick to make and with plenty of protein for easy everyday cooking.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 20 min
• Total time: 35 min
• Calories: 380 kcal per serving
• Protein: 28 g
• Fat: 16 g
• Carbs: 30 g

Ingredients

• 300g tofu
• 250g edamame
• 2 spring onions
• 1 tbsp sesame oil
• 1 tsp sesame seeds
• 1 pinch of chilli flakes
• 2 tbsp soy sauce

Method

You’ll need: frying pan · wok · chopping board · knife

1. Press the tofu well to remove the liquid and cut it into cubes. Slice the spring onions into thin rings.
2. Heat the sesame oil in a wok or large frying pan. Fry the tofu on all sides until golden brown and slightly crispy.
3. Add the edamame and spring onions. Fry everything briefly until the edamame are hot and the onions slightly soft.
4. Season with soy sauce and chilli flakes. Toss the pan so everything is evenly coated.
5. Toast the sesame seeds briefly without any extra fat if you want a nuttier flavour. Fold them in at the end or sprinkle them over.
6. Serve the Asian tofu and edamame stir-fry straight from the pan. Rice or steamed veg go well with it.

Good to know

I especially love a dish like this on long days. It's quick in the pan, pleasantly satisfying and tastes clear, spicy and fresh.

Swaps

Sesame oil → olive oil (more monounsaturated fats); soy sauce → tamari (gluten-free with the same savoury note); tofu → tempeh (more fibre, as it's made from whole fermented soya beans); spring onions → pak choi (also adds vitamin C and folate)

Allergens

Contains soya, sesame and gluten (soy sauce) unless you use a gluten-free soy sauce such as tamari. Season mildly for children; during pregnancy no problem with good kitchen hygiene.

Dairy-free recipes