Methi Tofu

Methi Tofu is a fragrant and flavorful Indian dish that combines the earthy taste of fenugreek leaves with protein-rich tofu. This dairy-free preparation is perfect for a wholesome supper, offering a delightful blend of spices and textures.

Ingredients

• Tofu - 400 grams, pressed and cubed
• Fresh methi (fenugreek leaves) - 100 grams, chopped
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, pureed
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Red chili powder - 1/2 teaspoon (adjust to taste)
• Oil - 2 tablespoons (coconut or vegetable oil)
• Salt - to taste
• Fresh cilantro - for garnish, chopped

Steps

1. Heat the oil in a pan over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until fragrant.
2. Add the finely chopped onion and sauté until golden brown, about 5-7 minutes.
3. Stir in the minced garlic and grated ginger, cooking for an additional minute until aromatic.
4. Add the pureed tomato, turmeric powder, coriander powder, red chili powder, and salt. Cook the mixture for about 5-6 minutes until the oil separates from the masala.
5. Add the chopped methi leaves to the pan, mixing well with the masala. Sauté for 2-3 minutes until the methi wilts.
6. Gently fold in the cubed tofu and garam masala. Cook for another 5-7 minutes, allowing the tofu to absorb the flavors. Stir occasionally to prevent sticking.
7. Remove from heat and garnish with fresh chopped cilantro before serving.

Nutrition

• Calories: 250
• Protein: 20 g
• Carbs: 18 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health.
• Fenugreek leaves are high in fiber and may aid in digestion.

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