Indian Spiced Tofu and Vegetable Stir-Fry
Indian Spiced Tofu and Vegetable Stir-Fry is a delicious and healthy recipe that is suitable for those following the Zone Diet. It is a vegetarian dish that is high in protein, low in carbohydrates, and packed with healthy vegetables.The recipe is made with firm tofu, which is a great source of plant-based protein, along with onions, bell peppers, broccoli, and garlic. The dish is flavored with a blend of Indian spices, including cumin, coriander, turmeric, paprika, and cayenne pepper, which give it a rich, complex flavor.
Equipment
- 1 Non Stick Frying Pan
Ingredients
- 220 gm firm tofu drained and diced
- 2 tsp. olive oil
- 1 medium onion chopped
- 1 bell pepper sliced
- 2 cups broccoli florets
- 2 garlic cloves minced
- 1 tsp. ground cumin
- 1 tsp. ground coriander
- 1/2 tsp. turmeric
- 1/2 tsp. paprika
- 1/4 tsp. cayenne pepper
- Salt and black pepper to taste
Instructions
- Heat the olive oil in a large skillet over medium-high heat.
- Add the onion and bell pepper, and cook for 3-4 minutes, until they start to soften.
- Add the broccoli and garlic, and cook for another 3-4 minutes, until the broccoli is tender.
- Add the diced tofu to the skillet and cook for another 2-3 minutes, until it is heated through.
- In a small bowl, mix together the cumin, coriander, turmeric, paprika, cayenne pepper, salt, and black pepper.
- Sprinkle the spice mixture over the tofu and vegetable mixture in the skillet and stir well to combine.
- Cook for an additional 2-3 minutes, until the spices are fragrant and the vegetables are coated in the spices.
- Serve the stir-fry hot, garnished with fresh cilantro if desired.
Notes
The recipe is easy to make and takes only about 20 minutes from start to finish. It is a perfect option for a quick and healthy weeknight dinner, and it can be easily customized by adding different vegetables or adjusting the level of spice to suit your taste.
Overall, this Indian Spiced Tofu and Vegetable Stir-Fry is a nutritious and delicious dish that is sure to satisfy your hunger while keeping you on track with your Zone Diet goals.