Stir fry of carrots, courgettes and tofu sticks

Stir fry of carrots, courgettes and tofu sticks

This is a very simple stir fry, quick and easy to make. The less common ingredients in this recipe are:

     • 650 kcal per person  

Ingredients

For two people:

  • Fresh ingredients & groceries
    • 300 g carrots
    • a medium courgette (about 200 g)
    • 1 cm ginger, chopped very fine
    • 50 g dried bean curd sticks
    • 1 tablespoon hijiki
  • From the store cupboard
    • 1 teaspoon miso paste
    • 1 tablespoons olive oil
    • 1 teaspoon sesame oil
    • 2 tablespoons pumpkin seeds
    • 1 tablespoon sesame seeds
    • 1 cup of rice (I used basmati)

Preparation

  • Soak the bean curd sticks in boiling hot water for about half an hour.
  • Soak the hijiki in hot water for about half an hour.
  • Prepare the rice (see The Basics for instructions to cook rice).
  • Meanwhile:
    • Wash, scrape or peel the carrots and chop them (rather coarsely).
    • Microwave for 3 minutes at full power (900W) (if you like, add a splash of mirin).
    • Wash and chop the courgettes.
    • Add the courgettes to the carrots and microwave for another 3 minutes at full power (900W).
    • Pour the cooking liquid into a bowl.
    • Heat the oil in a deep pan and fry the ginger and seeds for a few minutes.
    • Drain the bean curd and chop into sections of 2-3 cm long.
    • Fry the bean curd on medium to high heat for a few minutes.
    • Add the vegetables and fry on medium to high heat for a few more minutes.
    • Drain the hijiki and add to the pan; fry for a few more minutes on low heat.
    • Dissolve the miso in the cooking liquid of the vegetables and add it to the pan.
    • Turn off the heat and stir well until the liquid is absorbed.
  • Serve with the rice.

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Fuss-free food

 

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