Tofu Veggie Stir-Fry
This colourful tofu stir-fry is quick to make, wonderfully filling and cooks up without any added fat. Crunchy carrots and juicy mushrooms meet savoury tofu and fragrant herbs that give the dish that little something extra. Perfect when you want something light on the table in the evening without spending ages in the kitchen. A recipe from Heidi.
Ingredients
- 1 onion
- 100 g carrots
- 200 g mushrooms
- 100 g tofu, plain or herb-flavoured
- salt and pepper, to taste
- spices, paprika, curry powder, to taste
- fresh herbs, e.g. parsley, chives, sage
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 1 Serving |
|---|---|---|
| Calories | 175 kcal | 175 kcal |
| Carbohydrates | 14 g | 14 g |
| Protein | 13 g | 13 g |
| Fat | 5 g | 5 g |
| Fibre | 5 g | 5 g |
| of which sugar | 7 g | 7 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Wash, trim and finely chop the vegetables. Dice the onion finely.
- Sweat the diced onion in a dry pan with a splash of water over medium heat until soft.
- Add the carrots and mushrooms to the onion and cook everything together until the vegetables reach the texture you like.
- Season to taste with salt, pepper, paprika and curry powder.
- Chop the tofu into small pieces, stir it through the vegetables and heat briefly.
- Arrange the stir-fry on a plate and scatter with fresh herbs.
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Nutrition facts per serving (estimate)
| Calories | 175 kcal |
|---|---|
| Carbohydrates | 14 g |
| Protein | 13 g |
| Fat | 5 g |
| Fibre | 5 g |
| of which sugar | 7 g |
Frequently asked questions
Can I pan-fry the tofu instead of just stirring it in?
Yes. Fry the tofu separately in a non-stick pan without fat, or with a little oil, until golden, then add it to the vegetables.
Which tofu works best for this stir-fry?
Plain or herb-flavoured tofu both work well. Firm tofu is easier to cut and holds its shape better when heated.
Is this tofu stir-fry low in carbs?
Yes, the dish is mainly low-carb vegetables and tofu, which makes it a great fit for a lower-carb meal.
Can I swap in other vegetables?
Absolutely. Courgette, peppers or broccoli all work brilliantly in this pan too.
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