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Stir-fried Tofu in Ginger Sauce

'Stir fry' is an old cooking technique, most often using soy sauce and seen in Asian cooking. Tofu is rich in nutritional benefits such as B-vitamins, easily digestible proteins, isoflavones, and calcium. Zingiber officinal, or ginger, is a creeping perennial, indigenous to tropical areas such as Asia and Jamaica. Ginger is noted as having antioxidant properties and it is also used to prevent or stop nausea.


1 cup extra-firm tofu
¾ cup soy sauce
¾ cup lemon juice
2 tsp grated fresh ginger root
2 Tbsp vegetable oil
1 cup cauliflower florets
1 cup broccoli florets
3 carrots, cut into 6 cm strips
1 medium sliced onion
1 sliced green pepper
1 cup snow peas
1 cup sliced mushrooms
2 chopped spring onions
2 cups boiled rice

Cooking Instructions

  • Mix the soy sauce, lemon juice and ginger together into a marinade.
  • Cut the tofu into 3 cm chunks and place in the marinade. Leave to marinate for 45 minutes. Drain the tofu, saving the marinade.
  • Heat the oil in a large pan and then add the cauliflower, broccoli, carrots, sliced onion, green pepper and tofu. Stir frequently, cooking evenly. Add the snow peas, mushrooms and spring onions. Continue to stir-fry until the vegetables are lightly cooked but still crunchy.
  • Serve over rice, topped with the ginger marinade.
  • Use chopped spring onion for garnish.
Serves 4 people

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