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Tofu and Prawn Stir-Fry

This tofu and prawn stir-fry is a quick, high-protein dish that’s both light and satisfying. It brings together crispy golden tofu and juicy prawns with plenty of vegetables, all coated in a simple, savoury sauce with a bit of depth from miso. It’s the kind of meal that works well when you want something nutritious but still full of flavour. The combination of tofu and prawns gives you a good balance of protein, while the vegetables keep it fresh and colourful. Serve it with rice or noodles - buckwheat noodles are a great option if you want something a bit more wholesome.
Print Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Resting Time 4 hours
Total Time 20 minutes
Servings: 4 people
Cuisine: Japanese
Calories: 1234
Ingredients Method

Ingredients
  

  • For the tofu:
  • 200 g firm tofu
  • 1 Tbsp vegetable oil
  • 1 Tbsp soy sauce
  • 1 tsp rice vinegar
  • 1 tsp sesame oil
  • 1 tsp sesame seeds
  • For the stir-fry:
  • 1 Tbsp vegetable oil
  • 1 garlic clove chopped
  • 2 cm ginger chopped
  • 1 bunch spring onions chopped
  • 2 Tbsp soy sauce
  • 2 tsp miso paste
  • 1 carrot chopped
  • 1 yellow pepper chopped
  • 100 g green beans chopped
  • 1 tsp rice vinegar
  • 130 g cooked prawns
  • Juice of ½ lime
  • To serve:
  • Sesame seeds

Method
 

  1. Cut the tofu into roughly 2 cm cubes. Heat the oil in a non-stick pan and fry until golden on all sides. Add the soy sauce and rice vinegar as it cooks to help with colour and flavour. Once golden, add the sesame oil and seeds, toss to coat, and set aside.
  2. Finely chop the garlic, ginger and spring onions.
  3. Chop the carrot, pepper and green beans.
  4. Heat the oil in a wok or large pan. Stir-fry the garlic, ginger, and spring onions for a minute until fragrant.
  5. Add the carrot, green beans and pepper, followed by the soy sauce and rice vinegar. Stir-fry briefly, then add a splash of water and cook for a couple of minutes until the vegetables start to soften.
  6. Take a spoonful of the cooking liquid and mix it with the miso paste in a small bowl until smooth.
  7. Add the prawns to the wok and stir-fry until heated through (or until they turn pink if using raw prawns).
  8. Return the tofu to the pan, add the miso mixture and lime juice, and toss everything together until well coated and heated through.
  9. Serve hot with rice or noodles, and finish with a sprinkle of sesame seeds.