Monday, February 20, 2012

Indian stir Fry vegetable withTofu - Capsicum, Broccoli, Edamame Beans Combo.[Tofu Recipes -1]

Weather out side is Beautiful, bright sunshine and landscape is covered in a blanket of  snow. Good weather always initiate me to cook something different. This quick, healthy and full of natural flavor vegetable stir fry was cooked  today morning. Tofu pairs up so  well with Indian cooking, I use Tofu  in crumbled or cube form, either raw or baked. This  vegetable stir fry is combination of Green peppers , Broccoli, Edamame beans and flavored with curry leaves, green chilies,  ginger and fresh cilantro (Hara Dhania) Simple, Delicious and healthy.

Ingredients :-
  • 1 Big size Green pepper / Capsicum - cut into 1/2 inch chunks
  • 1 Cup  - Mix of broccoli florets and stems - cut into 1 inch chunks
  • 1/2 Cup - frozen Edamame beans
  • 1 Cup - 1/2 inch size cubes of firm tofu -lightly marinate with salt. (I used Nature's soy firm Tofu)
  • 1 medium size onion - finely chopped
  • 2 small green chilies - finely chopped
  • 1.5 inch piece of ginger - finely minced
  • 10-12 curry leaves
  • 3/4 cup finely chopped cilantro (Hara dhania)
  • 1 T.spoon oil
Cooking Process :-
  1. Heat 1 teaspoon oil in a small saute pan. Add 5-6 curry leaves, sizzle for 15 seconds. Add chopped onions, minced ginger and  chopped green chilies - saute over high heat stirring frequently for 5-6 minutes until onions turn soft. 
  2. Add green peppers/ Capsicum - saute over medium heat for about 4-5 minutes. Now add broccoli  and edamame beans, throw in remaining curry leaves, sprinkle salt and continue sauteing for 3-4 minutes. Stir at regular interval. If pan gets dry, sprinkle one or two tablespoons water. 
  3. Now add tofu cubes, gently mix with veggies. Cook for 2-3 minutes more or until veggies reach cooked texture of your satisfaction.
  4. Garnish with fresh chopped cilantro. Serve with rice and roti or pour some salad dressing and enjoy as stir Fried veggie salad.
Healthy Green Stir fried Indian subzi


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