Quick & Easy Tofu Stir Fry

Serves 2 


  • tbsp extra virgin olive oil (EVOO) 
  • ½ bunch of spring onions, green parts only, chopped finely 
  • ½ medium red capsicum, diced 
  • 1 small bok choy, chopped 
  • ¾ cup of broccoli, chopped, lightly steamed (1-2 mins) 
  • 1 medium carrot, diced, lightly steamed (1-2 mins) 
  • 200g firm tofu 
  • 80g rice noodles, cooked according to instructions 


  • tbsp soy sauce 
  • tbsp water 
  • tbsp maple syrup 
  • 1 tsp peanut butter 
  • 1 tsp garlic EVOO 
  • 1 tsp minced ginger 


  1. Press the additional water out of the tofu using a clean towel or paper towel 
  2. Diced the tofu 
  3. Add all sauce ingredients to a jar and shake well 
  4. Heat the oil in a medium pan on a medium heat 
  5. Add the tofu (optional to add 1-2 tsp of the sauce), stir regularly 
  6. As the tofu begins to brown, add all of the veggies 
  7. Stir well for 3-5 minutes and add the noodles and the sauce 
  8. Split between two bowls and garnish with coriander, sesame seeds & extra spring onion 


Lauren is an Accredited Practising Dietitian, Sports Dietitian and Personal Trainer. Beginning as a chronic disease dietitian, she saw many clients aiming to manage their conditions and improve their relationship with food. She now works in private practice and sees a broad range of clients; from IBS to sports to chronic diseases.   

As a marathon runner, Lauren has a passion for fitness so she pursued her qualifications in personal training and sports nutrition. She teaches her clients to alter their intake for performance, fat loss, muscle gain and recovery.   

Lauren grew up in an Italian household so she is an avid foodie. She began her Instagram LM_Nutrition and uses it as a creative outlet to develop nutritious recipes and educate her followers on nutrition topics. 

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