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Tofu Stirfry
  • 2 cups rice (brown or white)
  • 275g firm tofu, cubed
  • clove garlic, crushed
  • 2 tablespoons ginger, grated
  • 1 tablespoon oyster sauce
  • 2 tablespoons chilli sauce (or ½ teaspoon chilli flakes)
  • 1 tablespoon sesame or olive oil
  • 1 medium carrot, thinly sliced
  • 1 red capsicum, seeded and sliced
  • 150g snow peas, cut into strips with strings removed
  • 200g mushrooms, sliced
  • 6 spring onions, chopped
  • ½ Chinese cabbage, finely sliced
  • 1 cup bean shoots
  1. Cook rice following packet directions.
  2. Place tofu in a bowl and marinate for 30 minutes with garlic, ginger and sauces. Drain, retaining marinade.
  3. Heat a wok or non-stick frypan, add oil and tofu and stir-fry until brown on all sides. Remove and keep warm.
  4. Add remaining ingredients except bean shoots and stir for 3–4 minutes until lightly cooked.
  5. Add bean shoots and tofu, stir through reserved marinade.
  6. Serve with rice.


  • Savoy cabbage, Brussels sprouts or bok choy may be used instead of Chinese cabbage, and try a small leek instead of spring onions.

Storage Suggestions

Can be stored in refrigerator for up to 3 days. May be frozen for up to 3 months.

Equipment List

  • Chopping board
  • Large knife
  • Medium-sized saucepan
  • Medium-sized bowl
  • Large non-stick frypan or wok
  • Wok turner



Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information

312g Quantity per serving Quantity per 100g
Energy 1727kJ 554kJ
Protein 14.2g 4.6g
Fat, total 8.8g 2.8g
— Saturated 1.3g 0.4g
Carbohydrate 64.1g 20.5g
— Sugars 7.2g 2.3g
Fibre 8.0g 2.6g
Sodium 318mg 102mg