Friday 4 July 2014

STIR FRY TOFU WITH VEGETABLES

STIR FRY TOFU WITH VEGETABLES
This is a vegan recipe. I was also careful to use the NON GMO Soya bean Tofu.  
(Kindly do click on the word "NON GMO Soya bean" hyperlink to learn more about Non GMO Foods).
There are many varieties of Tofu available in the market. For this recipe choose the medium firm ones. In Singapore you can buy it everywhere and they are known as Tau kwa.
Soya bean is high in calcium which is good for your bones and teeth.

Tau Kwa also has a high amount of Isoflavones which allows one to prevent heart disease. FDA states that consumption of 25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. With these kind of health benefits isn’t it good to add tofu to your vegetables?

This dish is very easy to cook and very healthy as it’s packed with proteins and vitamins. I would call it a crunchy crispy delight. You can eat this with brown rice/ white rice/ Noodles or just dunk into a bowlful of this nutritional delicacy.

Stir fry vegetables with soya sauce is made in many south asian countries with a variation to the sauces / spices used.

Below is the Indo-Chinese, Indo-thai, Indo-Pinoy fusion version. (Indo because there is an Indian twist to it)

You can add any vegetables to it like Broccoli, Celery, Mushrooms, Cauliflower….the list of variations is endless. You can rustle this up with whatever you have at home.


Ingredients
Tofu cubes (Tau Kwa) - 1 teacup
Carrot - 1
French Beans / Snow Peas – 5 - 6
Onions   2
Tomatoes - 1
Capsicum – 1
Green chilly – 1 big (non – spicy variety)
Stem of spinach – a few
Oil – 1 tbsp
Cumin seeds – 1 tsp (optional)
Soya Sauce – 1 tbsp
Ginger paste – 1 tsp
Red chilli powder – ½ tsp (optional)
Salt as per taste
Pepper – a pinch of coarsely ground pepper (optional)
Spring onion for garnish
Coriander leaves for garnish


Method
Cut the Tofu into cubes Deep fry the tofu until medium brown (about 5 to 8 minutes). Set aside. You can avoid frying and can add the tofu at the end when the vegetables are almost done. Tofu cubes are soft and tend to break, hence, frying would be a good option to keep its texture and shape good.

Chop 1 onion, tomato and the ginger and make a coarse paste in the blender. Keep aside.

Julienne ( cut thin strip lengthwise ) the carrots , beans , capsicum, Chilly,  Cut some Spinach stems about the same length as the julienned carrots

Now, heat a pan and pour-in 1 tablespoon cooking oil. Add the cumin seeds, when it splutters, Sauté the onion. Once it’s translucent, add in the blended coarse paste of the Onion- Ginger Tomato and sauté well, until you see the oil come out of the paste indicating its cooked well. Now add the fried tofu and stir-fry for 3 minutes. Add all the vegetables and stir fry for 3 to 5 minutes. Put-in soya sauce, salt as per taste, chilly powder and pepper as required. Cook in steam till it’s done. The vegetable shouldn’t be overdone. It should be cooked but crunchy.
Garnish with finely chopped spring onion leaves and cilantro (Coriander leaves)
You can make a vegetable broth to pour on top or just enjoy the way it is. Serve steaming hot with Rice/ Noodles or just plain.
Flavors of Cumin & Tomatoes give an Indian twist to this dish. Do enjoy this healthy recipe.

3 comments :

Rumana Ambrin said...

Nice stirfry..

Nithya Ravi said...

This one looks really tasty.WIll try for sure.

Roja Meeran said...

Lovely Tofu..side dish..will try

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