Quick and easy tofu stir fry
This is another of my go-to recipes; it is quick, healthy, delicious, and the kids like it. Plus, you can tweak it to suit whatever veggies you have, so it’s a great option for using bits and bobs that have been in the fridge for a while (hello, half cabbage…).
This is the kind of simple, adaptable meal I often recommend as a health coach, especially for busy days when you want something nourishing without spending too much time cooking.
Quick, easy and colourful
Meals like this make it easier to include a variety of vegetables, plant based protein, and flavour in one dish. It is a great option for supporting energy and keeping meals interesting without overcomplicating things.
This is often the approach taken within nutrition coaching, where the focus is on building meals that are both practical and enjoyable.
Quick, easy and colourful!
Ingredients
1 block tofu
1 tbsp cornflour
1 tsp salt
2 garlic cloves, minced or crushed
1 red bell pepper, sliced thinly
2 carrots, diced
other veggies of choice: thinly sliced cabbage, broccoli florets, sugar snap peas… (optional)
2 tbsp soy sauce
1 tbsp toasted sesame oil
1 tbsp maple syrup
1 tbsp lime juice
250g udon noodles
Toppings (optional): coriander, peanuts, chilli flakes, sesame seeds…
Preparation
Cut the tofu into cubes, put it in a bowl and add the cornflour and salt. Mix - you can also put everything in a container with a lid and shake everything.
Heat 1 tbsp oil in a deep-sided frying pan or wok, add the tofu and cook for 5 minutes, stirring regularly - until the tofu gets golden and slightly crispy. Put aside.
In the same pan, fry all your veggies and the garlic for 5 minutes.
Meanwhile, cook the noodles according to the instructions, then drain, reserving a couple tablespoons of the cooking water.
Prepare the sauce: in a bowl, mix the soy sauce, toasted sesame oil, maple syrup and lime juice.
Once the veggies are cooked, add the noodles, tofu and sauce to the pan. Put back on the heat for a couple of minutes.
Garnish with your toppings of choice
Enjoy!
Serving suggestion
Serve topped with your choice of coriander, peanuts, chilli flakes or sesame seeds for extra flavour and texture.
How this fits into a balanced lifestyle
Recipes like this make it easier to build balanced meals using simple ingredients. You are combining protein, fibre, and carbohydrates in a way that supports steady energy and keeps you satisfied.
Within health and wellness coaching, the focus is on creating meals that are easy to prepare and realistic to maintain in everyday life.
Want more support
If you are looking for personalised support with your nutrition, energy, or daily habits, you can explore working with a health coach online to build an approach that fits your lifestyle.
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