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Garlicky Cashew Broccoli & Tofu Stir-Fry: A Wholesome Delight

In the realm of quick and nutritious meals, stir-fries reign supreme, brilliantly combining vibrant vegetables, protein, and tantalising flavours into one sizzling dish. One such delightful creation is the Garlicky Cashew Broccoli & Tofu Stir-Fry. Bursting with colour and health benefits, this meal is not only visually appealing but also deliciously satisfying, making it a favourite for both vegetarians and omnivores alike.

Why Choose This Stir-Fry?

Nutritional Benefits
At the heart of this recipe lies a hearty combination of broccoli and tofu. Broccoli, a cruciferous vegetable, is renowned for its high vitamin C and fibre content, contributing to better digestion and a healthy immune system. Tofu, made from soybeans, is an excellent source of plant-based protein and contains all nine essential amino acids, making it an ideal choice for those seeking a meat-free alternative.

Cashews for Crunch
Adding a handful of roasted cashews not only elevates the texture with their crunch but also infuses the dish with healthy fats and a delightful nuttiness. Rich in magnesium, cashews support heart health and contribute to overall well-being.

Aromatic Garlic
Garlic plays a pivotal role in this recipe, infusing the stir-fry with its distinctive aroma and flavour. Packed with antioxidants, garlic is known for its numerous health benefits, including anti-inflammatory properties and the potential to boost the immune system.

Ingredients

To create this scrumptious Garlicky Cashew Broccoli & Tofu Stir-Fry, you will need the following ingredients:

• 200g firm tofu, diced
• 300g broccoli florets
• 100g cashews, roasted
• 4 cloves of garlic, minced
• 2 tablespoons soy sauce (or tamari for a gluten-free option)
• 1 tablespoon sesame oil
• 1 tablespoon vegetable oil (for frying)
• 1 tablespoon fresh ginger, grated (optional)
• Salt and pepper, to taste
• A squeeze of fresh lime juice (optional)
• Cooked rice or noodles, for serving

Instructions

Step 1: Prepare the Tofu

Start by draining the tofu and pressing it to remove excess moisture. This helps the tofu crisp up during cooking. Once pressed, cut the tofu into bite-sized cubes.

Step 2: Sauté the Tofu

In a large frying pan or wok, heat the vegetable oil over medium heat. Add the tofu and sauté until golden brown on all sides, typically around 6-8 minutes. Remove the tofu from the pan and set aside.

Step 3: Stir-Fry the Vegetables

In the same pan, add the sesame oil and minced garlic. If using, add grated ginger for an extra flavour kick. Stir-fry for about 30 seconds until fragrant, taking care not to burn the garlic. Next, add the broccoli florets and a splash of water to help steam them. Cook for around 3-4 minutes, until the broccoli is vibrant and tender yet still crisp.

Step 4: Combine and Season

Return the golden tofu to the pan with the broccoli. Add the roasted cashews and soy sauce, gently stirring to combine all the ingredients. Season with salt and pepper to taste. If you like a zesty finish, squeeze in some fresh lime juice just before serving.

Step 5: Serve

This stir-fry is best enjoyed hot, served over a bed of fluffy rice or noodles. Garnish with extra cashews or sesame seeds if desired.

Conclusion

The Garlicky Cashew Broccoli & Tofu Stir-Fry is a superb option for those busy weekdays or when you’re simply craving something healthy yet scrumptious. Not only is it quick to prepare, but it also delights the palate with its combination of textures and flavours. Whether enjoyed as a satisfying lunch or a wholesome dinner, this dish is sure to become a staple in your culinary repertoire. Celebrate the delightful union of garlic, cashews, and wholesome vegetables with this vibrant stir-fry, and treat yourself to a dish that’s as nourishing as it is delectable!

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