A plant-based hit of calcium (from calcium-set tofu) and iron.
Serves 2 · Ready in 20 min · Rich in Calcium, Iron, Protein
Ingredients
- 300g firm calcium-set tofu, cubed
- 2 bunches bok choy, chopped
- 1 red capsicum, sliced
- 2 cloves garlic
- 1 tbsp tamari
- 1 tsp sesame oil
- 1 tbsp olive oil
Method
- Pan-fry the tofu in the olive oil until golden. Set aside.
- Stir-fry the garlic, capsicum and bok choy stems for 2 minutes.
- Add the bok choy leaves, tofu, tamari and sesame oil and toss until wilted.
- Serve over rice or noodles.
Tip: Check the tofu label says calcium-set (calcium sulphate), that is what makes it a calcium powerhouse.
Roughly per serve
- Calcium: 430 mg
- Iron: 3.5 mg
- Protein: 20 g
- Folate: 70 µg
Approximate per-serve estimates from AUSNUT and USDA food-composition data, a general guide, not individual advice.
Check your intake with our calculators
- Short on calcium? Try the Calcium Calculator.
- Short on iron? Try the Iron Intake Calculator.
- Short on protein? Try the Protein Needs Calculator.