Zone Diet Recipe for Indian Spiced Tofu and Vegetable Stir-Fry

An Indian Spiced Tofu and Vegetable Stir-Fry can be a healthy and flavorful option on the Zone Diet, which emphasizes balancing macronutrient intake to maintain stable blood sugar levels, reduce inflammation, and improve overall health. The diet encourages a ratio of 40% carbohydrates, 30% protein, and 30% fat in every meal.

To prepare an Indian Spiced Tofu and Vegetable Stir-Fry that fits within the Zone Diet guidelines, start by choosing a variety of colorful vegetables, such as bell peppers, broccoli, carrots, and onions. These vegetables are rich in fiber, vitamins, and minerals and can help balance the macronutrient content of the meal.

Add firm tofu to the stir-fry for a good source of plant-based protein, and use healthy fats like coconut oil or olive oil to sauté the vegetables and tofu. For flavor, use a blend of Indian spices like cumin, coriander, turmeric, and garam masala.

Here is a detailed recipe for Indian Spiced Tofu and Vegetable Stir-Fry zone diet –

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.

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Course Side Dish

Cuisine Indian

Servings 2 people

Calories 300 kcal

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.

Keyword soya paneer, tofu, zone diet

This recipe makes two servings, and each serving contains approximately 300 calories, 22 grams of protein, 16 grams of fat, and 17 grams of carbohydrates.