Tofu Stir Fry

Veggie Tahini & Tofu Stir-Fry

Some people have said to me that they worry of eating tofu, not knowing whether it is suitable for their bodies or not, what with all the written controversy on the internet. I can’t say that I have any issue eating tofu, and that’s coming from someone that likes to know her food and it’s background inside out! I don’t eat tofu everyday, but instead about 2 or 3 times a week. Despite the tofu myth, this soy product is high in protein, iron, and contains all of the 8 essential amino acids. Vegetarians and Vegans are more susceptible to iron deficiency, and tofu can help to increase this essential mineral in the body. One last pointer on tofu, always buy it organic, so that you can be sure that it hasn’t be genetically modified. Here is my current favourite tofu brand: (I’ve so far found it in Waitrose, Tesco, and my local health food store).

On this occasion, I have opted for black rice noodles, because the colour of them excites me every time! That’s not the only reason of course, I mean who wouldn’t like a purple pond in the sink when draining these nutritious gems?! Considering these black rice noodles cook in about 3 minutes (I guess putting them under the fast food category), they are by far one of the healthiest fast foods out there! The rich purple colour that comforts your soul during the cooking time of these noodles, perfectly compliments the delicate nutty aroma and flavour that tantalises the room before the noodles have even touched the tip of your tongue! Black rice noodles contain several times more minerals and proteins than say white rice or brown rice noodles. They are especially high in calcium, B vitamins, and manganese. Go on, treat yourself!

For this dish, I’d recommend having a julienne peeler on hand, as it makes the transformation of the vegetables in to vegetable strips so much easier (and prettier too)! Feel free to play around with what vegetables you use. I personally love carrots, courgettes and cucumbers raw, which is why I opted for them on this occasion.

The sauce by the way, is so moreish! I for one am addicted to tahini! Raise your hand in the air if you’re with me?! I use light tahini because I find the taste more versatile for cooking. This sauce is boasting good gut bacteria, so you’re also getting a hit of probiotics in with your meal! White miso paste is a fermented rice and soy paste, with salty sweet undertones. I use white miso paste in so much of my cooking, because it adds a huge kick of extra flavour, and I know it’s going to help with the digestion of my food too.

I like to have a big wok on hand to toss everything together once all of the separate components have been prepared/cooked. Just place the wok onto the table and have some bowls on hand to serve this up for you and your other lucky person!


Tofu Stir Fry



Yields: 2 Servings

Time: 30 Minutes




  • 3 Tbsp. tahini
  • 4 Tbsp. natural coconut yogurt (or soya yogurt)
  • 1 Tbsp. white miso paste
  • 1 Tbsp. maple syrup
  • 2 Tsp. brown rice vinegar

Raw Vegetables:

  • 1 courgette
  • 1 large carrot
  • 1/2 cucumber
  • 1 bunch of fresh corriander

To Serve:

  • 250g black rice noodles
  • 1 block of organic tofu



Slice the vegetables (aside the coriander) with a julienne peeler, and set aside.

Lightly pan fry the tofu in a non stick pan for 5 minutes (I like to use this brand:

For the sauce, whisk together all of the ingredients, and slowly add cold water until a creamy consistency is met.

Cook the black rice noodles in boiling water for 3 minutes. Drain and set aside.

Toss everything together thoroughly, and sprinkle with generous amounts of coriander.



tahini tofu stir fry