Kadai Tofu Stir-fry

Kadai Tofu Stir-fry is a vibrant and flavorful Indian dish that features tofu sautéed with a medley of colorful bell peppers and aromatic spices. This gluten-free side dish is perfect for pairing with rice or flatbreads, adding a protein-packed punch to your meal.

Ingredients

• Tofu - 200 grams, cubed
• Bell peppers (red, green, yellow) - 1 cup, sliced
• Onion - 1 medium, sliced
• Tomato - 1 medium, chopped
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Red chili powder - 1/2 teaspoon (adjust to taste)
• Salt - to taste
• Oil (preferably mustard or vegetable) - 2 tablespoons
• Fresh cilantro - for garnish

Steps

1. Heat oil in a pan over medium heat. Add cumin seeds and let them splutter.
2. Add the sliced onions and sauté until they become translucent.
3. Stir in the grated ginger and minced garlic, cooking for another minute until fragrant.
4. Add the chopped tomato and cook until it softens and starts to break down.
5. Add the bell peppers and stir-fry for about 5 minutes until they are slightly tender but still crisp.
6. Add the cubed tofu to the pan, followed by coriander powder, turmeric powder, garam masala, red chili powder, and salt. Gently mix to coat the tofu and vegetables evenly.
7. Cook for an additional 5-7 minutes, allowing the tofu to absorb the flavors and heat through.
8. Remove from heat, garnish with fresh cilantro, and serve hot.

Nutrition

• Calories: 250
• Protein: 15 g
• Carbs: 18 g
• Fiber: 4 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 11 g
• Water: 0.2 L

Health Benefits

• High in plant-based protein from tofu, aiding muscle health.
• Rich in vitamins and antioxidants from bell peppers and tomatoes.

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