Macros Calories: 464 Protein: 45 g Carbs: 38g Fat: 9 g Fibre 20g

 

This is a quick 20 minute stir fry that gives you a good hit of satiating protein and fibre while keeping the carbs and fat to a minimum. It’s full of micronutrients such as vitamin C and A from the greens and iron and calcium from the tofu and beans. 

For those of you that have never tried tofu – it’s available in all big supermarkets and it is just soy beans that have been pressed into a block, sometimes known as bean curd. It is technically a whole food so you get the benefits of soy beans such as its high vitamin content, full amino acid profile, omega 3 fats  and antioxidant properties but not the negatives associated with more refined soy products like soy isolate or oils. It is tasteless but takes on flavours very well and feels kind of like soft halloumi cheese. 

 

Ingredients (main essentials):

200g of tofu (about half a block)

120g black beans in water (half a tin)

100g courgette

100g spinach

100g broccoli

100g chestnut mushrooms

Optional for taste (feel free to add or change spices without messing with macros):

Quarter red onion

Chilli flakes

Mixed herbs (various)

Garlic salt

 

 Method:

  • First you want to slice the tofu into reasonably thick slices as if they are too thin they will just fall apart, I got 8 out of half a block
  • You then want to put the tofu between two layers of kitchen roll so you can press the moisture out of the slices to create a firmer texture. You can firm it up even more by then putting another chopping board on top with something heavy weighing it down and leaving it for 10 minutes but I find it firm enough by just pressing by hand.
  • Cover both sides with some spices of choice, here I used mixed herbs and chilli flakes. Then pan fry it by itself on a medium to high heat with a little oil. Keep flipping the slices every few minutes until both sides have a slight golden tinge. You can start cutting up your veggies at this point while you wait.
  • When the tofu is slightly golden on both sides put the slices onto a plate. it’s better to slightly under cook here than over cook as it will be going back in soon.
  • Now add a little water to the pan to stir-fry the onions by themselves for a bit till translucent, it should take a minute or two
  • Spoon in half a tin of black beans and make sure to get a good amount of bean juice! As this is your “black bean sauce” followed by all the veg except the spinach. Stir-fry this on medium to high until the courgettes and broccoli become a little tender
  • Then add the tofu slices on top and press them down into the bean juice to marinate them this is a good time to add more herbs, spices and a pinch or 2 of garlic salt . Then press down  the spinach leaves over the top. When it’s all flat you can scoop up and fold over everything a few times to stir it. keep it going until the spinach is wilted and then serve it up!

Jas Sandhu

Better Body Group, Sevenoaks