Seasonal Vegetable & Tofu Stir-fry
This stir-fry combines colourful, crisp veggies with the meaty texture of tofu and the sweet-and-sour taste of Chinese five spice
1 tsp (5 mL) Chinese five spice
1/4 cup (60 mL) soy sauce
1 Tbsp (15 mL) sesame seed oil
1 clove garlic, finely chopped
1 tsp (5 mL) fresh ginger, minced
1/4 cup (60 mL) rice wine vinegar
1 cup (250 mL) tofu, extra firm, cut in 1-in. (2.5-cm) cubes
2 Tbsp (30 mL) extra-virgin olive oil
1/2 cup (125 mL) carrots, 1/4-in. (0.5-cm) slices
1/2 cup (125 mL) celery, 1/4-in. (0.5-cm) slices
1/2 cup (125 mL) broccoli, medium-sized florets
1/2 cup (125 mL) red pepper, diced in 1-in. (2.5-cm) squares
1/2 cup (125 mL) zucchini, cut in 1/4-in. (0.5-cm)-thick half moons
2 green onions, julienned
8 leaves fresh basil, thinly sliced
Small handful cilantro, stems removed, coarsely chopped
Chinese five spice encompasses the five flavours—sweet, sour, bitter, salty and pungent. It’s easy to find in most health food stores, but you can make your own with one tablespoon (15 mL) each of ground black pepper, ground anise, ground fennel seed, ground cinnamon and ground cloves. You can store any leftover spice in an airtight container for later use.
In a blender, combine Chinese five spice, soy sauce, sesame seed oil, garlic, ginger and rice wine vinegar; purée until smooth. (Or simply stir these ingredients together.) In a medium bowl, add tofu and pour 1/4 cup (60 mL) of marinade overtop; toss until coated. Set aside. Heat a wok or a large sauté pan on medium-high. Add oil, carrots and celery. Using a spatula, keep vegetables moving in the pan. After one minute, add broccoli, red pepper and zucchini. Cook two more minutes, then add green onions. After one minute, add tofu, rice and remaining marinade to pan. Gently fold to incorporate, and heat through. Fold in basil and cilantro. Season to taste.
Serves four.
Per serving: 324 calories, 14 g protein, 17 g fat (2 g saturated fat), 32 g carbohydrate, 5 g fibre, 0 mg cholesterol, 865 mg sodium
