Recipes/

Vegetable stir-fry with egg and tofu

Early childhood services OSHC
Try this low cost, vegetarian alternative.
Download Recipe
a bowl of stir fry with egg, tofu, broccoli, zucchini and carrots
V Vegetarian NF Nut free LF Lactose free Main meal
Ingredients
Serves
people
Method
  1. Cook noodles according to packet instructions.
  2. Beat eggs with a fork and pour into a hot wok or non-stick pan. Cook to form a thin omelette, then set aside.
  3. Peel and finely dice onion.
  4. Slice cabbage, capsicum and broccoli into similar size pieces (discarding capsicum seeds and stalks).
  5. Drain and wash baby corn.
  6. Heat oil in pan, add onion and garlic. Gently cook until brown.
  7. Add all vegetables and soy sauce. Stir and cook until vegetables are tender.
  8. Cut cooked egg into strips.
  9. Cut tofu into small blocks.
  10. Add egg and tofu to pan. Stir for 2 to 3 minutes to heat through.
  11. Serve with hokkien noodles.

Allergy modifications

  • For an egg free option, omit eggs and increase quantity of tofu to 85g per child.
  • For a gluten/wheat free option, replace hokkien noodles with rice noodles and ensure stock and soy sauce is gluten free.

Recipe tip

  • Other vegetables which are rich in vitamin C can be added to this recipe to boost iron absorption. You can try cauliflower, zucchini, green beans or peas.

Each serve provides

Benefit Children’s serves
Meat/alternatives (egg and tofu) 1 children’s serve
Vegetables 1 ½ children’s serves
Grains (noodles) 1 ½ children’s serves
A good source of vitamin C -
A source of iron -
The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.
Early childhood services Main meal
Lasagne
SF
Early childhood services Snack
Fruity crumble
V NF EF
Early childhood services Snack
Fruity bread pudding
V NF
Early childhood services Breakfast +1
Fruit smoothies
NF GF EF V
Early childhood services Snack +1
Fruit kebabs
NF LF GF FS EF VG +1
Early childhood services Main meal
Falafel balls with tzatziki dip
V SF FS
Join a cooks network
Plan a menu +5

A cooks network is a collaborative community of cooks that...

Early childhood services
Cooks Connect Toolkit
Health promoter resources

Invaluable know-how, practical advice and customisable templates you need to...

Early childhood services
Cooks Connect Supporter Kit
Health promoter resources

The Cooks Connect Supporter Kit provides key messages, social media...

Early childhood services
Introduction to food allergy and intolerance
Allergies & intolerances
Early childhood services +1
What’s in a serve?
Plan a menu

Making sure you offer enough food from each core food...

Early childhood services
Four steps to a healthy vegetarian meal
Plan a menu +1
Early childhood services

The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.

Written and reviewed by dietitians and nutritionists at Nutrition Australia, with support from the Victorian Government.

 
Nutrition Australia and Victoria State Government logos
Copyright © State of Victoria 2025.