Lunch

Tofu and Cashew Stir-Fry

Name: Tofu and Cashew Stir-Fry
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 160 g Firm tofu; 15 g Cashews; 80 g Mangetout; 80 g Red pepper; 30 g Spring onion; 1 tbsp, about 15 g Tamari; 5 g Cornflour; 1 tsp, about 4 g Toasted sesame oil; 5 g Rapeseed oil; 2 cloves, about 6 g Garlic; A thumb, grated Fresh ginger; 100 g Cooked white rice

Cornflour-dusted firm tofu fried crisp with mangetout, red pepper and cashews in a tamari and ginger sauce, with a small portion of rice. Plant-based, 34 g of protein.

Calories: 592kcal
Protein: 34g
Fat: 29g
Carbs: 51g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Tree nuts
Soya
Sesame

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Recipe in pictures

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Tofu and Cashew Stir-Fry, plated and ready to serve. — The finished recipe. Tofu and Cashew Stir-Fry

Ingredients 1 to 6 for tofu and cashew stir-fry arranged separately on a dark worktop. — Ingredients 1 to 6. 160 g Firm tofu (Pressed under a plate for ten minutes first. Weighed after pressing. Silken tofu is about half the calories and protein.). 15 g Cashews. 80 g Mangetout. 80 g Red pepper. 30 g Spring onion. 1 tbsp, about 15 g Tamari

Ingredients 7 to 12 for tofu and cashew stir-fry arranged separately on a dark worktop. — Ingredients 7 to 12. 5 g Cornflour. 1 tsp, about 4 g Toasted sesame oil. 5 g Rapeseed oil. 2 cloves, about 6 g Garlic. A thumb, grated Fresh ginger. 100 g Cooked white rice (Cooked weight. About 50 g of dry rice becomes 130 g cooked.)

Tofu and Cashew Stir-Fry, preparation step 1: Press the tofu, cut it into 2 cm cubes and toss with the cornflour and a pinch of salt. — Step 1. Press the tofu, cut it into 2 cm cubes and toss with the cornflour and a pinch of salt.

Tofu and Cashew Stir-Fry, preparation step 2: Fry the cubes in the rapeseed oil over a high heat for six minutes, turning them as each side browns. Lift out. — Step 2. Fry the cubes in the rapeseed oil over a high heat for six minutes, turning them as each side browns. Lift out.

Tofu and Cashew Stir-Fry, preparation step 3: Toast the cashews in the same pan for one minute, then add the pepper in strips, the mangetout, garlic and ginger and stir-fry for two minutes. — Step 3. Toast the cashews in the same pan for one minute, then add the pepper in strips, the mangetout, garlic and ginger and stir-fry for two minutes.

The finished tofu and cashew stir-fry. — Step 4. Return the tofu with the tamari and sesame oil, toss for thirty seconds and serve over the rice with the spring onion.

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Ingredients

Firm tofu160 g
Pressed under a plate for ten minutes first. Weighed after pressing. Silken tofu is about half the calories and protein.
Cashews15 g
Mangetout80 g
Red pepper80 g
Spring onion30 g
Tamari1 tbsp, about 15 g
Cornflour5 g
Toasted sesame oil1 tsp, about 4 g
Rapeseed oil5 g
Garlic2 cloves, about 6 g
Fresh gingerA thumb, grated
Cooked white rice100 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.

Method

Press the tofu, cut it into 2 cm cubes and toss with the cornflour and a pinch of salt.
Fry the cubes in the rapeseed oil over a high heat for six minutes, turning them as each side browns. Lift out.
Toast the cashews in the same pan for one minute, then add the pepper in strips, the mangetout, garlic and ginger and stir-fry for two minutes.
Return the tofu with the tamari and sesame oil, toss for thirty seconds and serve over the rice with the spring onion.

Worth knowing

Pressing the tofu is what lets it brown. Unpressed, it spits and steams and stays pale.
Fifteen grams of cashews is about ten nuts and 87 kcal. It is easy to tip in three times that; weigh them.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.