Vegetables form an important part of our diet and should be consumed every day to fulfil daily nutritional requirement. Stir frying vegetables can add a twist to the usual routine, improve taste and can make food a wholesome experience.Preparation Time: 30 minutes Cooking Time: 35 minutes Makes 3-4 servingsIngredients:. 2 medium-sized onion, sliced. 1 cup sliced capsicum (red, green and yellow colour). 1 cup chopped medium sized broccoli. A few slices of tofu, baked. ½ teaspoon chilli powder. 2 teaspoons Italian seasoning (optional). Salt to taste. A pinch of pepper. 1 clove garlicMethod:1. Bake tofu for 15-20 minutes at 300 degrees until it turns brown. Let it cool.2. Cut the onions and capsicum into long thin strips and crush the garlic coarsely.3. Cut broccoli into small heads.4. Heat some oil in a wok.5. Once the oil is hot, add chopped veggies along with garlic and sauté for a minute under medium-high heat.6. Add the chilli powder, seasonings, salt and pepper and keep sautéing for 5-10 minutes until everything is tender.7. Take care not to overcook the veggies. They should still be crisp.8. Add the tofu pieces and mix well.9. Serve hot.Variation - Paneer cubes (cottage cheese) can be used to substitute tofu. A green chilli slit vertically can be added while sautéing for additional taste.Nutritive value per serving:. Energy: 100 kcal. Protein: 8 g. Carbohydrates: 9 g. Fat: 4 g. Fibre: 3 g
Vegetables form an important part of our diet and should be consumed every day to fulfil daily nutritional requirement. Stir frying vegetables can add a twist to the usual routine, improve taste and can make food a wholesome experience.Preparation Time: 30 minutes Cooking Time: 35 minutes Makes 3-4 servingsIngredients:. 2 medium-sized onion, sliced. 1 cup sliced capsicum (red, green and yellow colour). 1 cup chopped medium sized broccoli. A few slices of tofu, baked. ½ teaspoon chilli powder. 2 teaspoons Italian seasoning (optional). Salt to taste. A pinch of pepper. 1 clove garlicMethod:1. Bake tofu for 15-20 minutes at 300 degrees until it turns brown. Let it cool.2. Cut the onions and capsicum into long thin strips and crush the garlic coarsely.3. Cut broccoli into small heads.4. Heat some oil in a wok.5. Once the oil is hot, add chopped veggies along with garlic and sauté for a minute under medium-high heat.6. Add the chilli powder, seasonings, salt and pepper and keep sautéing for 5-10 minutes until everything is tender.7. Take care not to overcook the veggies. They should still be crisp.8. Add the tofu pieces and mix well.9. Serve hot.Variation - Paneer cubes (cottage cheese) can be used to substitute tofu. A green chilli slit vertically can be added while sautéing for additional taste.Nutritive value per serving:. Energy: 100 kcal. Protein: 8 g. Carbohydrates: 9 g. Fat: 4 g. Fibre: 3 g
