Tofu Stir-fry with Vegetables
A vibrant and light Indian-style stir-fry featuring protein-packed tofu and a medley of crisp vegetables. Seasoned with classic spices like cumin and turmeric, it's a quick, healthy, and satisfying meal perfect for a weeknight dinner.
For 4 servings
Prepare the tofu and vegetables.
Gently press the tofu block between your palms or with a heavy object for 10-15 minutes to remove excess water. Cut it into 1-inch cubes. Wash and chop all the vegetables as noted.
Pan-fry the tofu.
- Heat 1 teaspoon of mustard oil in a non-stick pan or kadai over medium-high heat.
- Add the tofu cubes in a single layer.
- Cook for 5-7 minutes, turning occasionally, until golden brown on all sides.
- Remove the tofu from the pan and set it aside.
TIPDon't overcrowd the pan. Fry the tofu in batches if needed to ensure it gets crispy rather than steams.Temper the spices and sauté aromatics.
- In the same pan, heat the remaining 1 teaspoon of mustard oil over medium heat.
- Add the cumin seeds and let them splutter for about 30 seconds.
- Add the sliced onions and green chilies. Sauté for 2-3 minutes until the onions turn soft and translucent.
Cook the vegetables.
- Add the ginger-garlic paste and cook for a minute until the raw smell is gone.
- Add the green beans and broccoli florets. Stir-fry for 2 minutes.
- Add the bell pepper strips, turmeric powder, and salt. Mix everything well.
- Sprinkle 3 tablespoons of water, cover the pan, and cook for 4-5 minutes until the vegetables are tender yet crisp.
TIPAvoid overcooking the vegetables to maintain their crunch and vibrant color.Combine tofu and finish the dish.
Add the pan-fried tofu cubes back to the pan with the vegetables. Gently toss to combine everything. Cook for another minute to allow the tofu to absorb the flavors.
Garnish and serve.
Turn off the heat. Garnish with freshly chopped coriander leaves. Serve hot as a standalone meal or with a side of quinoa.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Pressing tofu is key. If you don't have a tofu press, wrap the block in paper towels, place it on a plate, and put a heavy book on top for 15-30 minutes.
- 2For extra flavor, you can marinate the tofu cubes in a little soy sauce, ginger, and garlic for 15 minutes before frying.
- 3Feel free to add other vegetables like carrots, mushrooms, or baby corn.
- 4A squeeze of lemon juice at the end can brighten up all the flavors.
- 5Store leftovers in an airtight container in the refrigerator for up to 2 days.
Frequently asked questions
Yes, it is very healthy. It's a low-calorie, high-protein meal packed with fiber, vitamins, and minerals from the variety of vegetables. Using minimal oil makes it a light and nutritious option.
