Soft tofu & veggie stir-fry

Name: Soft tofu & veggie stir-fry
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 3 servings
Cuisine: Simple tofu, gentle flavours
Ingredients: 300 g firm tofu, drained and cut into small cubes; 150 g broccoli, cut into small florets; 1 carrot (80 g), peeled and thinly sliced; 1 tablespoon neutral oil; 80 ml water; 1 teaspoon reduced-salt soy sauce, optional

Simple tofu, gentle flavours · Simple tofu, gentle flavours

Soft tofu & veggie stir-fry

Tofu, broccoli and carrot cooked until tender, with a light seasoning. Serve each part separately or together depending on your child's preferences.

10 minPreparation

15 minCooking

25 minTotal time

3Servings

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MyAutismHub · 4 September 2026
Separate components · Portions are a guide; appetite and needs vary.

Illustration of soft tofu & veggie stir-fry — AI-generated serving illustration

For 3 servings

What you’ll need

300 g firm tofu, drained and cut into small cubes
150 g broccoli, cut into small florets
1 carrot (80 g), peeled and thinly sliced
1 tablespoon neutral oil
80 ml water
1 teaspoon reduced-salt soy sauce, optional

Allergens
Soy. Ordinary soy sauce usually contains wheat. Check any replacement sauce and packaged tofu.

One step at a time

Let’s make it

Heat the oil in a wide pan over medium heat. Add the tofu and cook gently for 4 minutes, turning carefully.
Add the carrot, broccoli and water. Cover and cook for 7–9 minutes until the vegetables are easily pierced with a fork.
Add the optional soy sauce, stir and heat for another minute. Add a little water if the pan is dry.
Cool slightly and offer with a familiar starch. Cut or mash the vegetables to suit your child's eating skills.

Preparation and cooking times are estimates. Use the doneness checks in the method.

Make the texture work

Keep the tofu pale rather than crisp if mixed textures are difficult. Plate the vegetables and tofu separately so your child can choose.

Season it properly

Taste before adding salt. Keep pepper, chilli and strong sauces as optional adult table add-ons.

Simple swaps

Use green beans instead of broccoli, cooked very soft and chopped. Omit soy sauce for a milder flavour; use labelled gluten-free sauce only if needed.

Keep it safely

Refrigerate within 2 hours and eat within 48 hours. Reheat once until steaming hot. Freezing changes tofu's texture and may reduce predictability.

Food education

What the ingredients bring

These are practical food-group notes, not a laboratory nutrition analysis. Portions and brands change the numbers.

Provides a mix of protein or energy foods, plus vitamins and minerals from its vegetables, fruit or grains.

Before serving: supervise eating and adapt size and texture to your child’s chewing skills. These are ordinary family recipes, not a treatment for autism or a prescribed swallowing diet.

Soft tofu & veggie stir-fry

Soft tofu & veggie stir-fry

What you’ll need

Let’s make it

Make the texture work

Season it properly

Simple swaps

Keep it safely

What the ingredients bring

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