Konkani Vegetable Fish

Konkani Vegetable Fish is a unique vegan dish that captures the essence of coastal Indian flavors with a delightful mix of spices and vegetables. It mimics the texture of fish using plant-based ingredients, making it a perfect seafood alternative for vegans and vegetarians.

Ingredients

• Tofu - 200 grams, pressed and sliced
• Coconut oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Tomato - 1 medium, chopped
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Salt - to taste
• Spinach - 100 grams, chopped
• Green beans - 100 grams, chopped
• Bell pepper - 1 medium, sliced
• Lemon juice - 1 tablespoon
• Fresh coriander leaves - for garnish

Steps

1. Heat the coconut oil in a pan over medium heat. Add mustard seeds and let them splutter.
2. Add the curry leaves, chopped onion, garlic, and ginger. Sauté until the onion is translucent.
3. Stir in the chopped tomato and cook until it softens.
4. Add turmeric powder, red chili powder, coriander powder, cumin powder, and salt. Mix well and cook for 2 minutes.
5. Add the chopped spinach, green beans, and bell pepper. Stir and cook for about 5-7 minutes, until vegetables are tender.
6. Gently add the sliced tofu to the pan and coat with the spice mixture. Cook for another 5 minutes, allowing the tofu to absorb the flavors.
7. Finish with lemon juice and garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 250
• Protein: 15 g
• Carbs: 15 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 9 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein from tofu.
• Rich in vitamins and minerals from a variety of vegetables.

Tags