Stir Fried Tofu and Mushroom, Protein Rich Recipe

by Tarla Dalal

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A lovely Chinese delicacy made with tofu, which is a very effective source of proteins. Not many of us have a palate for tofu, but I am sure you will try it after knowing its health benefits.

Abundant in proteins and other nutrients, tofu has a texture and flavour similar to paneer. Cauliflower and mushrooms also contribute a little to the protein content of this recipe.

Accompany this stir-fry with Chinese Soups and Noodles to create an authentic mini meal.

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Stir Fried Tofu and Mushroom, Protein Rich Recipe recipe - How to make Stir Fried Tofu and Mushroom, Protein Rich Recipe

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Preparation Time: 10 mins Cooking Time: 5 mins Total Time: 15 mins 4Makes 4 servings (4serving )
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Ingredients

2 tsp oil
1/4 cup chopped spring onions whites
1 1/2 tsp grated garlic (lehsun)
1/2 cup sliced capsicum (green and red)
1 cup cauliflower florets , parboiled
1 cup mushrooms (khumbh) , cut into quarters
salt to taste
1 cup tofu (soya paneer)
1 1/2 tsp soy sauce
freshly ground black pepper (kalimirch) to taste

For The Garnish
1/2 cup chopped spring onion greens

Method

Heat the oil in a kadhai and add the spring onion whites and garlic and sauté on a high flame for a few seconds.
Add the capsicum, cauliflower, mushrooms and salt and sauté on a high flame for another 2 to 3 minutes.
Add the tofu, soya sauce and pepper, mix well and cook on a medium flame for a minute, stirring once in between.
Serve immediately garnished with spring onion greens.