The Soya Story

Soya Recipes

Sticky Tofu Stir-fry

This is a great introduction to tofu for those who have not tried it before. Kids and adults love this dish!

• 1 tbsp sesame or sunflower oil
• 4 spring onions, sliced
• 1 red pepper, roughly chopped
• 2cm/1 inch cube of fresh ginger, finely chopped
• 110g/4oz carrots, cut into julienne strips
• 6 baby corn, quartered
• 50g/1¾oz mange tout, halved
• ½ tsp Chinese Five Spice powder
• 110g/4oz mushrooms, sliced
• 110g/4oz beansprouts

• 450g/1lb firm tofu
• 1 tbsp sesame or sunflower oil
• 1 tbsp shoyu or tamari soya sauce
• 2cm/1 inch cube fresh ginger, finely chopped
• 1 clove garlic, finely chopped
• ½ tsp Chinese Five Spice powder
• 1 tsp coriander powder
• 1 tsp paprika
• 1 tbsp tomato ketchup or purée
• 1 tsp brown sugar
• Juice of half a lime
• 2 tsp sesame seeds
• 1 tbsp orange or pineapple juice
• 1 tbsp hoisin sauce (available from large supermarkets or oriental grocery shops)

1. If serving with brown rice, put it on now – it takes about 25-30 minutes. If using noodles, put on to cook a bit later.
2. Prepare all of the vegetables and leave to one side.
3. Rinse and drain the tofu and chop into cubes.
4. Heat the oil for tofu in a non-stick frying pan and add the tofu.
5. Keep the tofu moving regularly and gradually add all the tofu seasoning ingredients.
6. Once it is nicely browned, sticky and shiny, remove the tofu from the heat and leave to one side.
7. In a wok or large frying pan, heat the oil for the vegetables and add all of the ingredients, except for the mushrooms and beansprouts.
8. Stir-fry for a few minutes, then add the mushrooms and fry until they are browned.
9. Add the beansprouts and stir for a further minute.
10. Add the tofu.
11. Serve over the rice or noodles.

To serve: brown rice or noodles – wholewheat or soba (buckwheat) noodles are excellent.

The Soya Story - Contents

• Introduction
• History


• Soya: the superbean! - The nutritional power of soya


• Soya: the health protector - The health effects of soya
• Phytoestrogens
• Heart health
• Blood pressure
• Diabetes and CVD
• Diabetes
• Menopausal symptoms
• Bone health
• Breast cancer
• Prostate cancer
• Endometrial cancer
• Colon cancer
• Brain power
• Soya-based infant formula
• Thyroid function
• Allergies
• Soya production
• Summary
• References


• Soya: a global threat? - How soya impacts the environment


• Bean cuisine! - An introduction to cooking with soya
• Ingredients
• Tofu Manufacturers
• Stockists


• Soya recipes
• Nutty Walnut Granola Crunch
• French toast
• Pancakes – Sweet or Savory
• Instant Tahini and Miso Sauce
• Andy’s Tofu Scramble
• Edamame, Pea & Mint Soup
• Miso Soup
• Oriental Bean Salad with Sweet Chilli, Lime & Coriander Dressing
• Tofu Satay Skewers
• Asparagus and Cheatin’ Meatie Spears with Vegan Hollandaise Sauce
• Tofu Muttar Panir
• Tempeh & Mushroom Pie
• Sticky Tofu Stir-fry
• Supersonic Noodles
• Smokey Stuffed Baked Potatoes
• Tofu burgers
• Martin Shaw’s Chilli Non-Carne
• Creamy Baked Cheesecake
• Raspberry & Almond Syllabub
• Chocolate Mousse


• Bean in the kitchen

Resources:

The Soya Story
Read the online version of our guide to soya
Download the pdf
Buy the guide

The Safety of Soya
Read our fully-referenced soya fact sheet
Download the pdf
Buy the factsheet

Soya-Based Infant Formula
A safe alternative to cow's milk formula
Download the pdf

The Soya Saga
Should we be running scared or welcoming this little bean into our hearts and stew pots?
Read this article on soya from VeggieHealth issue 4

Myth-Busting
The VVF examines the soya scare-mongering stories and investigates what, if any, scientific basis there is behind them

Soya and the Environment
Soya farming is devastating the Amazon, but where does all the soya go? It's not for human consumption…

FAQs
What worries you most? Read some of our most frequently asked nutritional enquiries

Soya research
Read the scientific evidence for yourself…