Why Choose Spelt?
Spelt offers a delightful chewiness that rice often lacks. This ancient grain holds its shape well in high-heat cooking. It adds a distinct nutty flavour profile to the dish. Spelt contains more protein and fibre than standard white rice. You feel fuller for longer after eating a bowl of this. The grain absorbs the savoury stir-fry sauce beautifully. It transforms a simple vegetable mix into a substantial meal. You will appreciate the rustic texture it brings to the table.
Tofu Done Right
Many people fear soggy or bland tofu. This recipe ensures a crisp and golden exterior. We press the tofu first to remove excess moisture. Cornflour creates a light, crunchy crust when fried. The tofu cubes soak up the ginger and soy flavours. It pairs perfectly with the crunchy, fresh vegetables. You get a satisfying texture contrast in every bite. This method changes tofu sceptics into loyal fans.
Spelt Stir-Fry with Tofu and Veggies
Description
This vibrant stir-fry combines chewy pearled spelt with crispy tofu and fresh vegetables. A savoury soy and ginger sauce ties everything together for a nutritious weeknight meal.
Ingredients
For the Base:
The Vegetables:
The Sauce:
Instructions
Cook the spelt.
- Boil the spelt in salted water for 18-20 minutes until tender. Drain it well and set it aside.
Prepare the tofu.
- Cut the pressed tofu into 2cm cubes. Toss the cubes in cornflour until they are lightly coated. Season with a pinch of salt.
Fry the tofu.
- Heat 1 tablespoon of oil in a large wok or frying pan over medium-high heat. Add the tofu cubes. Fry them for 5-8 minutes, turning occasionally, until golden and crisp. Remove the tofu from the pan and set aside.
Sauté aromatics.
- Add the remaining tablespoon of oil to the same pan. Add the minced garlic and grated ginger. Stir-fry for 30 seconds until fragrant.
Cook the vegetables.
- Add the broccoli, carrots, and red pepper to the pan. Stir-fry for 4-5 minutes. The vegetables should remain crunchy and bright.
Mix the sauce.
- Whisk the soy sauce, sesame oil, maple syrup, rice vinegar, and Sriracha in a small bowl.
Combine everything.
- Add the cooked spelt and crispy tofu back into the pan with the vegetables. Pour the sauce over the mixture.
Finish the dish.
- Toss everything together for 2 minutes to heat through. Ensure the sauce coats all ingredients evenly. Garnish with sliced spring onions before serving.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 445kcal
- % Daily Value *
- Total Fat 16g25%
- Saturated Fat 2g10%
- Sodium 980mg41%
- Potassium 620mg18%
- Total Carbohydrate 58g20%
- Dietary Fiber 9g36%
- Sugars 6g
- Protein 22g44%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Additional Notes
Pressing the tofu is crucial for the best texture. Use a tofu press or wrap the block in a clean tea towel and place a heavy pan on top for 15 minutes.
Optional Substitutions
- Gluten-Free: Use quinoa or brown rice instead of spelt, and Tamari instead of soy sauce.
- Vegetables: Swap broccoli for courgette or snap peas depending on availability.
- Storage: Keep leftovers in an airtight container in the fridge for up to 3 days.
