If you're after a lighter version of a stir fry, swap chicken or beef for protein rich tofu.


  • 300 gr tofu, cut into large strips

  • 2 cups of brown rice

  • 6 cups of filtered water

  • 1 zucchini (courgette), thinly sliced lengthwise

  • 8 okras, thinly sliced

  • ¼ pumpkin, diced

  • ½ eggplant (aubergine), salted and thinly sliced

  • ½ cup of linseeds

  • 2 handfuls of baby spinach

  • 1 onion, diced

  • 2 garlic cloves, crushed

  • Extra virgin olive oil


  • 1.

    Sauté garlic and onion with oil in wok

  • 2.

    Add pumpkin, zucchini, okra and eggplant; stir-fry until cooked

  • 3.

    Mix through linseeds, tofu, baby spinach and cooked rice

  • 4.

    Serve with seasoned seaweed

Nutritional information

Nutritional analysis per serving (4 servings)

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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From There's a Vegan in the Kitchen: Viva la Vegan's Easy and Tasty Plant-Based Recipes by Leigh-Chantelle, copyright C 2014 by Leigh-Chantelle. Photo by Carol Slater Photography. Printed by permission.
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