Marinated Tofu Stir Fry

This is an ideal recipe for those times when you are too hungry/tired/busy to even wait for pasta to cook. It takes less than 15 minutes to prepare, but is tasty and nutritious, with the tofu and vegetables providing a generous dose of goodness. Golden syrup may not seem like a natural stir fry ingredient, but it adds a nice sweetness to the sauce and is a more economical alternative to maple syrup. Marinated tofu is fairly widely available in supermarkets, although I’ve only ever seen the Cauldron brand. It’s actually really versatile, can be eaten straight from the packet and works really well in salads and sandwiches (especially combined with tomatoes and vegan mayonnaise).

001Ingredients for marinated tofu stir fry (serves 2):

  • 2 cloves of garlic
  • A small piece of root ginger
  • Oil for stir frying
  • 1 packet of marinated tofu
  • 1 packet of stir fry vegetables
  • (Optional) 1/2 small packet pumpkin seeds
  • 4 tsp soy sauce
  • Juice of one orange
  • 2 tsp golden syrup
  • 2-4 tortilla wraps (4 mini or 2 standard size)


  1. Peel and crush the garlic cloves, then peel and grate the ginger. Heat a generous splash of oil in a frying pan (or wok). Preheat the oven to gas 4 (180).
  2. Add the garlic and ginger to the pan and sautee gently for a couple of minutes, stirring constantly and taking care not to let them burn.
  3. Add the tofu and stir fry for a few minutes, then add the veg  and seeds. Stir fry for around five minutes. Meanwhile, mix the soy sauce, golden syrup and orange juice together. Warm the tortillas for a few minutes in the oven, but take care not to leave them in for too long as they become impossible to roll if they get to the crispy stage.
  4. Add the sauce to the stir fry and warm through for a few more minutes. Divide the stir fry between the tortillas, roll up and serve. As you will have guessed, the photos show them at the pre-rolled stage (rolled up tortillas are decidedly un-photogenic!)





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