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Tofu Stir Fry with Ginger Scallion and Wild Rice

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Total time: 25 minutes

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Serves 4

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7.7 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.


280g - Tofu, firm, cubed

¼ cup - Onions, spring or scallions, raw, finely chopped

¼ cup - Ginger root, raw, finely chopped

2 tb - Oil, canola

2 tsp - Sauce, soy, reduced salt

¾ tsp - Vinegar, red wine

¾ cup - Snow peas, fresh, raw, ends remove

1 pc (5-½" long) - Carrots, raw, peeled and coin cut

1 cup - Water chestnut, thinly sliced

4 cup - Wild rice, cooked


Wok, Chopping board, Knife


1. Combine the tofu firm, scallions, ginger, reduced salt soy sauce, red wine vinegar and 1 tbsp canola oil. Toss to coat evenly. Set Aside.

2. Heat the wok over medium-high heat. Add the remaining canola oil and tilt wok in a circular motion to oil the entire surface.

3. Add the tofu mixture, toss frequently until the tofu becomes light golden brown, about 5-7 minutes.

4. Add the carrots, water chestnut and snow peas. Continue to stir fry for 2-3 mins. Remove from the heat.

5. Dish up and serve with cooked wild rice.


1 serving = about 337g

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Energy (kcal)


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Carbs (g)


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Proteins (g)


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Fats (g)


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Fibre (g)


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