Stir-fried Tofu
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Total time: 45 minutes
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Serves 4
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7.3 grams of fibre per serving
This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.
INGREDIENTS
250g - Firm tofu
½ tb - Soy sauce
2 tsp - Curry powder
4 - Garlic cloves, raw, minced
2 - Red onions, raw, cubed
1 - Red sweet pepper, raw, cubed
2 - Tomatoes, raw, cubed
100g - Green beans, raw, cut diagonally
1 cup - Broccoli, raw, cut into florets
2 tsp - Curry powder
¼ tsp - Garam masala
⅛ tsp - Salt
2 tsp - Vegetable oil
UTENSILS
Sauté pan, Oven, Baking tray, Chopping board, Knife
INSTRUCTIONS
1. In a bowl, mix the soy sauce and curry powder.
2. Toss the marinade into the cubed tofu and leave it for at least 30 minutes.
3. Preheat the oven to 200 degrees Celsius.
4. Arrange marinated tofu on a lined baking tray and let it bake for 20 minutes. Set aside.
5. In a pan, heat up the cooking oil over medium heat. Add the onions and sauté until caramelized, for about 3-5 minutes.
6. Add the garlic, curry powder and garam masala and sauté until fragrant.
7. Add the tomatoes, red pepper, green beans and broccoli. Stir fry for 5 minutes or until the vegetables soften.
8. Add the tofu and salt. Stir until all the ingredients are well combined.
9. Serve hot.
NUTRITION INFORMATION (PER SERVING)
1 serving = about 198g
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Energy (kcal)
149.0
Carbs (g)
6.1
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Proteins (g)
11.1
Fats (g)
7.4
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Fibre (g)
7.3
