Goan Stir Fried Tofu

By: Admin Date: 14-Jun 2023 Reading Time: 3 Mins

Goan Stir Fried Tofu is a delightful dish that brings the vibrant flavors of Goa to your plate. This quick and easy recipe combines protein-rich tofu with colorful vegetables and aromatic spices, creating a nutritious meal that’s both satisfying and flavorful. The use of coconut oil adds a hint of tropical richness, making it a perfect dish for those seeking a healthy and delicious vegetarian option.

For a Serving Size of Two:

Ingredients:

200 grams firm tofu
100 grams finely chopped onion
50 grams finely chopped bell pepper
50 grams finely chopped tomato
1 tablespoon ginger-garlic paste
20 grams fresh coriander leaves, chopped
2 teaspoons coconut oil
2 teaspoons soy sauce
1 teaspoon red chili powder
½ teaspoon turmeric powder
Salt to taste
½ teaspoon mustard seeds
½ teaspoon cumin seeds

Procedure:

Drain the tofu and pat it dry with a paper towel to remove excess moisture. Cut it into cubes.
In a pan, heat coconut oil over medium heat. Add mustard seeds and cumin seeds, allowing them to splutter.
Add the finely chopped onion and sauté until golden brown. Stir in the ginger-garlic paste and cook for another minute until fragrant.
Add the cubed tofu, bell pepper, and tomato. Sprinkle turmeric powder, red chili powder, and salt. Gently stir-fry for 5-7 minutes, allowing the tofu to absorb the flavors and the vegetables to soften.
Add soy sauce and chopped coriander leaves, mixing well. Cook for an additional 2-3 minutes.
Serve hot with steamed rice or whole grain roti.

Nutritional Benefits:

Goan Stir Fried Tofu is packed with essential nutrients, making it an excellent choice for a balanced diet. Tofu is a great source of plant-based protein, making it a perfect meat substitute for vegetarians and vegans. It is also rich in calcium and iron, promoting bone health and preventing anemia.
The inclusion of colorful vegetables like bell peppers and tomatoes provides a wealth of vitamins, particularly vitamin C and antioxidants, which support immune function and skin health.
Coconut oil not only enhances the flavor but also contains medium-chain triglycerides (MCTs), which may boost metabolism and promote weight management.
This stir-fried tofu dish is not only delicious but also supports heart health, digestive wellness, and sustained energy levels throughout the day.

Nutritional Information: