In addition to the phytoestrogens from the tofu, this stir-fry is also rich in calcium, selenium, beta-carotene and vitamin C.
This colourful stir-fry celebrates spring with seasonal asparagus. It is a protein-rich vegetarian dish, thanks to the tofu. And with its zesty sauce, it will appeal even to resolute meat lovers. You can vary the recipe by using snow peas instead of asparagus and red capsicum rather than carrots.
If your family is not tempted by tofu, win them round with this Chinese-style dish. The tofu is glazed with ginger and soy, and served on a bed of garlicky noodles and crisp vegetables tossed with plum sauce. Although the method may look long, the dish is incredibly quick to make and there's very little washing up!
A meal I invented when broke and hung over. Uses ingredients that are almost always hanging around the kitchen and is super-tasty. Even my non-vegie boyfriend requests it at least once a fortnight!
Tofu soaks up the flavour of a tangy marinade of soy sauce and dry sherry and is then stir-fried with a crisp mixture of vegetables and cashew nuts and served with noodles.
An easy sweet n sour vegetarian stir-fry with tofu, snow peas and celery - flavoursome served on on rice.
This is a great Korean style stir fry that features firm tofu, enoki mushrooms, kimchi, baby corn and bamboo shoots.
Although suitable as a main I often use this as a side dish. The three types of mushrooms, pioppino, black and straw, are stir fried with tofu then joined by oyster sauce.
This is a great option for when a vegan friend comes around; it is also nutritious and very tasty making a great side dish.
This is a quick and easy Chinese dish that combines tinned oyster mushrooms, tofu puffs, bamboo shoots and bean sprouts in a light sauce.
This easy vegetarian stir fry has tofu, onion, capsicum and cauliflower. It is served over a bed of hot rice then seasoned with Teriyaki sauce to taste.
Frying together rice, ginger, garlic, celery, carrots, peas and nutmeat you get a delicious and vegan dinner. Can also be made with just the vegetables.
Stir fried tofu is combined with pak choy, water chestnuts and soba noodles in this Northern Japanese vegetarian dish. It feeds 4 and is ready in only 20 minutes.
Tasty tofu is stir fried with egg noodles and lots of fresh green veggies: zucchini, watercress and spring onions. A quick easy vegetarian meal in 25 minutes.
Tasty cubes of firm tofu fried with freshly minced garlic and spicy ginger. Tossed with soy sauce and lime juice. Goes great over a bed of stir fried vegetables.
Firm chunks of tofu velveted in cornflour to seal in the juices then fried in oil with your favourite vegetables then tossed with a prepared peanut sauce.