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Spelt Stir-Fry with Tofu and Veggies

close-up shot of a Spelt Stir-Fry with Tofu and Veggies in a ceramic artisan bowl.

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.

Prep Time 15 mins
Cook Time 20 mins
Rest Time 15 mins
Total Time 50 mins
Cuisine:
Courses:
Difficulty: Beginner
Servings: 4
Estimated Cost: 6.50
Calories: 445
Best Season: Suitable throughout the year
Dietary: Vegan
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:
  • 200 g Pearled Spelt (Rinsed)
  • 400 g Firm Tofu (Drained and pressed)
  • 2 tbsp Cornflour (For coating tofu)
  • 2 tbsp Vegetable Oil (Divided use)
    • The Vegetables:
  • 1 Broccoli (Cut into small florets)
  • 1 large Red Pepper (Sliced into strips)
  • 2 medium Carrots (Julienne or thinly sliced)
  • 3 cloves Garlic (Minced)
  • 1 tbsp Fresh Ginger (Grated)
  • 3 stalks Spring Onions (Sliced)
    • The Sauce:
  • 4 tbsp Soy Sauce, Or Tamari (for gluten-free)
  • 1 tbsp Sesame Oil (Toasted)
  • 1 tbsp Maple Syrup, Or agave nectar
  • 1 tbsp Rice Vinegar, Or apple cider vinegar
  • 1 tsp Sriracha (Optional for heat)
Instructions
    Cook the spelt.
  1. 1
    Boil the spelt in salted water for 18-20 minutes until tender. Drain it well and set it aside.
    2. Prepare the tofu.
  2. 2
    Cut the pressed tofu into 2cm cubes. Toss the cubes in cornflour until they are lightly coated. Season with a pinch of salt.
    3. Fry the tofu.
  3. 3
    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.
    4. Sauté aromatics.
  4. 4
    Add the remaining tablespoon of oil to the same pan. Add the minced garlic and grated ginger. Stir-fry for 30 seconds until fragrant.
    5. Cook the vegetables.
  5. 5
    Add the broccoli, carrots, and red pepper to the pan. Stir-fry for 4-5 minutes. The vegetables should remain crunchy and bright.
    6. Mix the sauce.
  6. 6
    Whisk the soy sauce, sesame oil, maple syrup, rice vinegar, and Sriracha in a small bowl.
    7. Combine everything.
  7. 7
    Add the cooked spelt and crispy tofu back into the pan with the vegetables. Pour the sauce over the mixture.
    8. Finish the dish.
  8. 8
    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.
Keywords: vegan, dairy-free, high-protein, ancient grains, healthy dinner

Tips & Variations

Customise Your Bowl You can easily adapt this recipe to suit your pantry. Swap the vegetables based on what you have in the fridge. Mushrooms add an earthy depth to the dish. Baby corn provides an extra crunch that works well. You can replace tofu with tempeh for a firmer, nuttier texture. Add chilli flakes during the cooking process if you prefer a spicy kick. Cashew nuts make a great topping for added texture.

Time-Saving Hacks Leftover cooked spelt works perfectly here. This reduces the total cooking time significantly. You can also buy pre-pressed tofu in many UK supermarkets. This eliminates the resting time completely. Frozen vegetable mixes are also a viable option for busy nights. Just ensure you defrost and drain them well before frying. This prevents the stir-fry from becoming watery.

Conclusion

Give this spelt stir-fry a try tonight for a satisfying meal. It brings a fresh, nutty twist to standard noodle dishes. Share your creation on social media and tag us. We love seeing your versions of this recipe. Enjoy this healthy, filling dinner!

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-stir-fry-with-tofu-and-veggies/
Valentina - Spelt Recipes
Valentina
A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!