Healthy Tofu and Cashew Stir Fry

By Joann MacDonald of Woman in Real Life

The start of a new year has many of us focused on improving our health and the quality of food that we eat. This healthy tofu and cashew stir fry recipe is easy to make. It’s perfect for your repertoire of weeknight plant-based meals, and it offers good nourishment for January and beyond. This stir fry is also delicious and filling, proving that healthy eating doesn’t have to be a chore. If you create a list of easy, reliable and healthy recipes, you’ll be more likely to carry your focus on healthy eating with you throughout the year.

To make this tofu and cashew stir fry, first whisk together a quick sauce. The sauce calls for simple, natural ingredients, including maple syrup, orange juice, liquid soy seasoning and sesame oil. One tablespoon of oil is all that’s included in this stir fry, however you can also leave it out for a recipe that is free of added oils. You can use coconut aminos or tamari rather than liquid soy seasoning if you prefer. Once the sauce is mixed, set aside ½ cup to flavor the stir fry vegetables.

Use the remaining sauce to coat cubed extra-firm tofu. Then bake the tofu for about 40 minutes to create firm, tasty, plant-based protein morsels of goodness. While the tofu is cooking, prepare the rest of the recipe. Gently toast cashews in a dry pan until golden. Then saute onion slices, red pepper strips, celery, garlic and ginger in water in a skillet.

Add a cornstarch/water slurry to the reserved sauce. (Use organic cornstarch to avoid GMOs.) Pour sauce over the vegetables in the pan and allow to thicken. Stir in cashews and serve the stir fry veggies and cashews topped with the tofu. Crunchy cashews are a pleasing contrast to the tasty baked tofu and the stir fried veggies. Cashews also add protein, fiber, antioxidants and minerals to your meal. Serve the stir fry over rice if you like. (I like to serve it with basmati rice cooked in the rice cooker, which can be running while you make the stir fry.)

Add this healthy tofu and cashew stir fry to your list of simple vegan meal ideas. I like to keep a small folder of recipes in the kitchen so I always have ideas when I’m not sure what to make for dinner.

Tofu and Cashew Stir Fry

Serves 4

Ingredients:

For the baked tofu:

• ¼ cup maple syrup

• 6 tablespoons orange juice

• 5 tablespoons Bragg liquid soy seasoning or tamari

• 1 tablespoon sesame oil

• 1 350g package extra-firm tofu, drained and cut into 1-inch cubes

For the stir-fry:

• ½ cup cashews

• 1 small onion, sliced

• 1 red bell pepper, cut into strips

• 1 rib celery, cut in small slices

• 1 clove garlic, minced

• 2 teaspoons minced ginger

• 1 tablespoon cornstarch

• Fresh basil, to garnish

Instructions

1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.

2. Whisk together maple syrup, orange juice, Bragg’s (or tamari) and sesame oil in a medium bowl. Remove ½ cup of this sauce to a small bowl.

3. Add tofu cubes to the remaining sauce in the medium bowl and stir to coat well.

4. Pour tofu out onto the prepared baking sheet.

5. Bake for 35 to 40 minutes, until tofu is firm and slightly crispy, flipping halfway through.

6. Toast cashews in a dry skillet over medium heat for a few minutes, until lightly browned and fragrant. Be careful not to burn. Set aside.

7. Add 2 tablespoons of water to a large non-stick skillet. Add onion, pepper strips, celery, garlic and ginger and saute over medium-high heat for 5 minutes, stirring regularly so as not to burn.

8. Stir cornstarch into 2 tablespoons of water until smooth and then stir into reserved sauce. Pour over vegetables in the pan. Simmer gently for 2 or 3 minutes, until the sauce thickens, stirring constantly. Stir in cashews and remove from heat.

9. Serve topped with baked tofu (over rice if desired). Garnish with fresh basil.

---