- 0:15 Prep
- 0:10 Cook
- 4 Servings
- Capable cooks
Tamari and honey add a salty-sweet kick to this satisfying vegetarian stir-fry.
Ingredients
- 2 tablespoons dry sherry
- 1 tablespoon tamari (wheat-free soy sauce)
- 2 teaspoons honey
- Olive oil spray
- 60g walnuts
- 1 red onion, halved, cut into thin wedges
- 2 garlic cloves, thinly sliced
- 2 long fresh red chillies, seeded, thinly sliced
- 250g broccoli, trimmed, cut into florets
- 2 bunches asparagus, woody ends trimmed, cut into 4cm lengths
- 2 tablespoons water
- 200g firm tofu, cut into 1cm-thick slices
- 2 cups steamed brown rice, to serve
- Fresh coriander leaves, to serve
Method
- Step 1Place the sherry, tamari and honey in a small bowl and stir to combine.
- Step 2Heat a wok over high heat and spray with oil. Stir-fry the walnuts for 1-2 minutes or until golden. Transfer to a bowl.
- Step 3Spray the wok with oil. Stir-fry the onion for 2 minutes or until it softens slightly. Add the garlic and chilli and stir-fry for 1 minute or until aromatic. Add the broccoli, asparagus and water, and stir-fry for 2-3 minutes. Add sherry mixture, walnuts and tofu and stir-fry for 1-2 minutes or until the vegetables are bright green and tender crisp.
- Step 4Divide brown rice among serving bowls. Top with stir-fry mixture and sprinkle with coriander leaves.
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1715 kj
Energy
17g
Fat Total
1.5g
Saturated Fat
8g
Fibre
21g
Protein
40g
Carbs (total)
All nutrition values are per serve
Notes
Benefits of walnuts: High in protein and good fats; rich in vitamins and minerals and a good source of omega-3s.
On a cheese board, in a stir-fry or as part of a dessert, crunchy walnuts are little powerhouses of goodness.
- Author: Chrissy Freer
- Image credit: Chris Jones
- Publication: Australian Good Taste
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