Veggie-Tofu Stir fry

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Yield: 4 servings


  • 3 tablespoons sesame seeds
  • 1 block extra firm tofu
  • 2 tablespoons vegetable oil
  • 3 tablespoons honey
  • 2 cloves of garlic, minced
  • 1 teaspoon ginger, minced
  • ¼ cup green onion, chopped
  • 2 fresh red chillies (optional), sliced
  • 1 head of broccoli, chopped into florets
  • 2 red peppers, chopped
  • 2 cups bok choy
  • 1 can water chestnuts, drained
  • 1 can corn niblets, drained
  • ¼ cup rice vinegar
  • ⅓ cup low-sodium soy sauce
  • 2 cups cooked brown rice


  1. Preheat oven to 350F.
  2. Cut the tofu into cubes, then place on an oiled baking tray and cook for 15 minutes, flipping every five minutes or until golden brown and puffy.
  3. Heat a frying pan on medium heat and add the oil, garlic, ginger, spring onions and chillies (if using).
  4. Stir-fry for 30 seconds, or until the garlic turns golden. Add your vegetables and stir-fry for another 4 minutes.
  5. Remove the veggies and add the soya sauce, vinegar, honey and tofu. Cook for 4 minutes then add vegetables and rice. Mix until combined.
Nutrition Tip: Tofu is made of soybeans and is an inexpensive vegetarian protein source. Protein is like the building block our bodies use to grow. Tofu is also high in iron, which helps our blood cells carry oxygen to all our organs. Red peppers are high in vitamin C, which helps our bodies use that iron. Tofu and red peppers are a perfect pair. Water chestnuts are not nuts at all, they are crunchy vegetables. This combination of vegetables creates a beautiful rainbow of foods! Can you name the colours of the food rainbow represented here?