Tofu Vegetable Stir Fry Recipe
Indian Style Tofu Vegetable Stir Fry is a delicious and healthy dish that combines the flavors of traditional Indian cuisine with the nutritional benefits of tofu and a variety of vegetables. This dish is a great option for vegetarians and vegans, as well as anyone looking for a tasty and nutritious meal.
As the name suggests, it is a dish that combines tofu, a plant-based protein source, with a variety of vegetables. The dish is flavored with a variety of Indian spices and herbs, which give it a unique and delicious taste. The dish is typically made with a combination of vegetables such as bell peppers, carrots, and onions, and is often served with rice or naan bread.
Variations
There are many variations of thsi dish, depending on the specific recipe and the cook’s preferences. Some versions of the dish include additional ingredients such as paneer (a type of Indian cottage cheese), nuts, or dried fruit. Some recipes may also call for different types of tofu, such as firm or silken, depending on the desired texture. Additionally, some recipes may include different types of Indian spices or herbs, such as turmeric, cumin, or coriander, to give the dish a unique flavor.
Nutrition
Indian Style Tofu Vegetable Stir Fry is a nutritious and healthy dish, as it is high in protein and vitamins and minerals from the tofu and vegetables. Tofu is a great source of plant-based protein and is also low in fat and calories. The vegetables in the dish are also a great source of vitamins and minerals, such as vitamin A, vitamin C, and potassium. Additionally, the Indian spices used in the dish have been shown to have a variety of health benefits, such as reducing inflammation and improving digestion.
Step by Step Tofu Vegetable Stir Fry Recipe
Tofu Vegetable Stir Fry Recipe
Ingredients
- 400 g Tofu firm, cubed
- 2 tbsp Oil
- 1 tsp Cumin (Jeera)
- 1 tsp mustard seeds / rai
- 2 Onions sliced
- 2 garlic minced
- 1 tsp ginger paste
- 1 capsicum / bell peppers sliced
- 1 Red bell pepper sliced
- 2 Carrot sliced
- 2 cups vegetable stock
- 1 tsp Turmeric powder
- 1 tsp coriander powder
- 1 tsp Cumin powder
- 1 tsp Red Chilli Powder
- Salt and pepper to taste
- 2 tbsp coriander leaves / cilantro
Instructions
Pre-Cooking Preparation:
- Drain the tofu and pat it dry with a paper towel. Cut it into cubes and set aside.
- Peel and slice the carrots. Slice the bell pepper. Cut the broccoli into small florets.
- Grate the ginger and mince the garlic.
- In a small bowl, mix together the cumin powder, coriander powder, turmeric powder, red chili powder, and salt.
- Have all the ingredients ready before starting to cook.
Cooking Steps:
- Heat the oil in a large pan or wok over medium-high heat. Add the ginger and garlic and sauté for 30 seconds until fragrant.
- Add the spices and stir well. Cook for another 30 seconds.
- Add the vegetables and stir-fry for 2-3 minutes until they are slightly softened.
- Add the tofu and stir-fry for an additional 3-4 minutes until the tofu is crispy and golden brown.
- Taste and adjust the seasoning as needed.
- Turn off the heat and stir in the chopped cilantro.
- Serve hot & Enjoy!
Notes & Tips
- Tofu, also known as bean curd, is a staple food in many Asian cuisines, particularly in China and Japan. It is made from soybeans and is a great source of protein for vegetarians and vegans.
- In this Indian Style Tofu Vegetable Stir Fry recipe, we combine the firm texture of tofu with a variety of colorful and nutritious vegetables to create a delicious and healthy dish that is perfect for a quick weeknight dinner or as a side dish to serve with rice or roti.
Nutrition Information (Note: Approximate)
FAQs
What is Tofu Vegetable Stir Fry Recipe?
Tofu Vegetable Stir Fry Recipe is a vegetarian dish that consists of stir-fried tofu and a medley of fresh vegetables. It is a healthy and delicious meal that is perfect for lunch or dinner. The recipe is versatile, and you can use any vegetables you have on hand.
What are the ingredients needed to make this Recipe?
To make this Recipe, you will need firm tofu, a variety of vegetables such as bell peppers, broccoli, carrots, and onions, soy sauce, garlic, ginger, cornstarch, and vegetable oil.
What are the health benefits of Tofu Vegetable Stir Fry Recipe?
This dish is a healthy and nutritious meal that is packed with plant-based protein, fiber, and vitamins. It is a great way to increase your vegetable intake and promote weight loss. Tofu is low in calories and contains all nine essential amino acids, making it a complete protein source.
How long does it take to make Tofu Vegetable Stir Fry Recipe?
This Recipe is a quick and easy meal that takes about 30 minutes to make from start to finish. You can prepare the vegetables ahead of time to save even more time.
How does Tofu Vegetable Stir Fry Recipe taste?
It has a savory and slightly sweet taste, thanks to the combination of soy sauce, garlic, and ginger. The tofu is crispy on the outside and tender on the inside, and the vegetables are cooked just right, providing a satisfying crunch with each bite.
What aroma does Tofu Vegetable Stir Fry Recipe have?
This dish has a delicious aroma that fills the kitchen with the sweet and savory scent of garlic and ginger. The aroma is sure to make your mouth water and your stomach growl with hunger.
Can Tofu Vegetable Stir Fry Recipe be customized?
Yes, you can customize this Recipe to suit your taste preferences. You can add different vegetables or adjust the seasoning to make it spicier or milder. You can also use different types of tofu, such as silken or extra-firm, depending on your preference.
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