Stir Fried Tofu And Mushroom Recipe (Protein Rich)
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Tarla Dalal
• Updated : Dec 06, 2024
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Table of Content
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.
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.
Tags
Soaking Time
0
Preparation Time
10 Mins
Cooking Time
5 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
15 Mins
Makes
4 servings
Ingredients
Main 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 (khumb) , 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.
Stir Fried Tofu and Mushroom, Protein Rich Recipe recipe with step by step photos
Nutrient values (Abbrv)per plate
| Energy | 41 Calories |
| Protein | 1.5 g |
| Carbohydrates | 2.7 g |
| Fiber | 1.5 g |
| Fat | 2.9 g |
| Cholesterol | 0 mg |
| Sodium | 148 mg |
Click here to view Calories for Stir Fried Tofu and Mushroom, Protein Rich Recipe
The Nutrient info is complete
Manali Gawad
March 31, 2017, 12:02 p.m.
Did not like this recipe at all. Tarla Ji''s recipes are great but somehow not this one.
2
Aussie Girl
Dec. 27, 2015, 2:43 a.m.
Great recipe - ready in five minutes once you''ve got all the ingredients together!
5
