Peanut Stir Fry

 Stir Fry is one of my favourite one-pot meals. Not only is it a great way to get in a variety of vegetables but it is also a convenient and balanced meal that can be made in 20 minutes flat. I make this stir fry on a weekly basis because it is so quick, easy and satisfying.

As a Dietitian, I find that a lot of my patients rely on take-outs and convenience meals during the week as they are too busy to cook. Even though there are some healthier take-out options around, it's just never as healthy as home cooking. I see my patients getting a lot of Asian take-outs which may seem to be a healthy option but are usually filled with sodium, MSG, and often-times trans-fats from the re-used cooking oil. This stir-fry is one of the recipes I give to my patients to teach them how to make a quick, convenient balanced meal that can replace an Asian take-out on busy weeknights.

Give it a try!

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For my patients on calorie-controlled meal plans:

1 x 200g serving of this recipes =

  • 1 legume/ protein servings
  • 2 veg servings
  • 1 fat serving
  • 1 starch serving



  • 350g firm tofu, pressed and cubed
  • 200g soba noodles
  • 500g stir fry veg mix of choice
  • 200g tatsoi or bok choy, whole or roughly chopped
  • 400g mixed mushrooms, diced
  • 400g baby marrows, thinly sliced
  • 1 red chili, deseeded and chopped
  • 2 cloves garlic, crushed

For the peanut sauce:

  • 60g (2 heaped tbsp) sugar-free peanut butter
  • 1 tbsp fresh ginger, chopped
  • 1/4 cup water
  • 1 tbsp maple syrup
  • 2 heaped tbsps soya sauce
  • 1 tbsp rice vinegar


1. Heat a tablespoon of water in a large wok and add your garlic and chili. Saute for 2-3 minutes.

2. In a large non-stick pot, heat your olive oil and add your crushed garlic and chopped chili. Saute over medium heat for 5 minutes, adding more water as necessary to prevent sticking.

3. Next add your cubed tofu and continue sauteeing for another 3 minutes.

4. Now add your vegetables and saute for another 10 minutes until cooked but still tender. 

5. In the meanwhile, bring a pot of water to the boil and cook your soba noodles according to the package instructions.

6. For the peanut sauce: place all your sauce ingredients in a high powered blender and blend until smooth and creamy. Alternatively, you can mix your sauce by hand: first mix the peanut butter with the ginger and then slowly add your liquids, whilst stirring to prevent it from becoming clumpy.

10. Once your noodles are cooked, drain them and mix them through with the stir fried vegetables. Pour over your peanut sauce and stir through.

11. For a meal prep option: keep the sauce, noodles and vegetables in separate containers. This should keep in the fridge for a good 3-5 days. 


*For a lower carb option used Shirataki or Spinach/ Cauliflower noodles in place of the soba noodles.