Konkani Tawa Prawns

Konkani Tawa Prawns is a vibrant and spicy dish that showcases the rich flavors of Konkani cuisine, with a delightful blend of spices and fresh ingredients. This vegan adaptation uses marinated tofu to mimic the texture of prawns, making it a perfect dish for seafood lovers looking for plant-based options.

Ingredients

• Tofu - 200 grams, pressed and cut into bite-sized cubes
• Turmeric powder - 1 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Lemon juice - 1 tablespoon
• Coconut oil - 2 tablespoons
• Mustard seeds - 1/2 teaspoon
• Curry leaves - 10 leaves
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Green chili - 1, slit
• Fresh coriander leaves - for garnish

Steps

1. In a mixing bowl, combine the pressed tofu cubes with turmeric powder, red chili powder, coriander powder, cumin powder, garam masala, salt, and lemon juice. Mix well and let it marinate for at least 15 minutes.
2. Heat coconut oil in a tawa or skillet over medium heat. Add mustard seeds and let them splutter.
3. Add curry leaves and chopped onions to the tawa. Sauté until the onions turn translucent.
4. Stir in the chopped tomato and slit green chili. Cook until the tomatoes soften.
5. Add the marinated tofu to the skillet and gently toss to coat it with the spices. Cook for about 8-10 minutes, stirring occasionally, until the tofu is golden and slightly crispy.
6. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 220
• Protein: 15 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 8 g
• Unsaturated Fat: 7 g
• Water: 0.2 L

Health Benefits

• High in protein from tofu, which is beneficial for muscle health.
• Contains healthy fats from coconut oil, promoting heart health.

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