Stir-fries are one of the easiest meals to create when you’re short on time. If you’re transitioning to eating more plant-based meals, stir-fries are a great place to start, since the main focus is on flavours and vegetables—not necessarily meat.
The flavour combinations you can create are endless, but try out this Caribbean-inspired version of a base stir-fry.
Recipe makes 3 servings
INGREDIENTS:
PROTEIN
1lb. broiled firm organic tofu, cut into 1-inch cubes (buy pre-broiled, or follow directions below)
VEGETABLES
1 cup purple or green cabbage, shredded
1 cup carrots, shredded
WHOLE GRAIN
2 cups organic brown rice, cooked
OTHER ESSENTIALS
1 Tbsp. sesame oil
FRESH PINEAPPLE RELISH
(counts as sauce and seasoning)
1/4 large red onion, chopped
1 tsp. sesame seeds
1 cup fresh pineapple, cored and chopped, or use pineapple canned in juice, not syrup (fresh tomato or mango can be used instead)
3 Tbsp. fresh cilantro
1/2 tsp. black pepper, ground
1 tsp. fresh jalapeno, diced
1 fresh lime, juiced, plus 1 tsp. lime zest
TOFU (FROM SCRATCH)
1 lb. firm, organic tofu
Olive or grapeseed oil cooking spray
Low-sodium tamari (optional)
Directions:
BROILED TOFU STIRFRY
- In a large skillet or wok, heat 1 tablespoon sesame oil and sauté cabbage and carrots.
2.Warm pre-broiled tofu in broiler until well-heated.
3. Add to veggies and sauté until well incorporated.
FRESH PINEAPPLE RELISH
- Dice fresh pineapple into small pieces.
2.Chop red onion into small pieces. Rinse onion over hot water if you prefer a milder onion taste.
3. Chop cilantro.
4. Combine all ingredients in a bowl. Mix until ingredients are well mixed together.
5. Top stir-fry with 1 to 2 tablespoons of pineapple relish and serve with (or over) brown rice.
TO MAKE BROILED TOFU FROM SCRATCH
Pre-broiled tofu is pretty readily available, but if you can’t find it, you can do your own with these simple directions.
- Pre-heat oven to 400°F.
2. Cut tofu into (1-inch) cubes and arrange them in a single layer on a non-stick baking sheet.
3.Spray tofu with olive oil or grapeseed cooking spray and bake for about 35 minutes; turn oven to broil for the last 5 minutes to give them a nice golden brown color.
4. You can also brush them with a little low-sodium tamari for added flavor.
For more free plant-based recipes, visit www.thriveforward.com. Thrive Forward is a free online program full of recipes and educational content. Register and learn more about whole food, clean, plant-based nutrition for wellness and optimal sport performance at www.thriveforward.com.
