Tofu stir fry

When it comes to plant-based proteins, tofu provides a high percentage of protein as well as good digestibility, meaning you will get more bioavailable protein into your system with fewer calories relative to other plant-based sources of protein.  

The tofu in this recipe provides about half the calories and protein, along with a significant amount of choline, calcium, copper, iron, manganese, phosphorus and selenium.  Cabbage provides vitamin C, vitamin K and folate. The chilli peppers provide vitamin C and B6 with a nice little bit to the taste while the carrots boost the vitamin A and the mushrooms lift the B5.  


One serve provides 240 calories, 22 g protein, 7 g fat and 23 g of net carbs.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



Garlic, Fresh2clove
Zucchini, Raw50g
Mushrooms, Raw60g
Hot Chili Peppers, Red, Raw1each – approx 4″ – 6″ long
Tamari Sauce2tbsp
Carrots, Raw1/2small – 5 3/4″ long or less
Cabbage, Raw1cup, chopped
Onion, White, Yellow or Red, Raw1/4small
Ginger Root, Raw3tbsp, sliced
Red Capsicum, Raw50g
Tofu, Raw (Not Silken), Cooked, Firm100g


Suitable for 

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