A popular Indo-Chinese dish, Chilli Tofu is a delightful combination of crispy tofu tossed in a flavorful, spicy sauce. It’s a quick and easy vegetarian recipe that is sure to become a favorite! This dish is packed with protein, iron, and calcium from the tofu, while the vegetables provide essential vitamins and antioxidants. The use of healthy oils and mindful cooking techniques makes it a nutritious and satisfying meal.
Yields: 2-3 servings
Prep time: 20 minutes
Cook time: 20 minutes
Ingredients:
* For the Tofu:
* 1 block extra-firm tofu, pressed and cubed (Excellent source of plant-based protein and calcium)
* 1/4 cup cornstarch (Provides a light, crispy coating)
* 1/4 teaspoon salt (Use in moderation)
* 1/4 teaspoon black pepper (Adds flavor and may aid digestion)
* 2 tablespoons vegetable oil (Choose a healthy oil like olive or avocado oil)
* For the Sauce:
* 1 tablespoon oil (Use sparingly)
* 1 onion, sliced (Rich in antioxidants and vitamin C)
* 1 green bell pepper, sliced (Good source of vitamins A and C)
* 2-3 green chilies, slit lengthwise (adjust to taste) (Adds spice and may boost metabolism)
* 1 tablespoon ginger-garlic paste (Anti-inflammatory and may aid digestion)
* 2 tablespoons soy sauce (Provides umami flavor, use low-sodium if preferred)
* 1 tablespoon chili sauce (adjust to taste) (Adds spice and flavor, choose a brand with minimal additives)
* 1 tablespoon tomato ketchup (Use in moderation, opt for a low-sugar variety if possible)
* 1/2 teaspoon vinegar (May aid in blood sugar control)
* 1/4 teaspoon sugar (Use sparingly)
* Salt to taste (Use in moderation)
* 1/4 cup water (or more if needed)
* 2 spring onions, chopped (for garnish) (Adds freshness and mild flavor)
Instructions:
* Prepare the Tofu:
* Cut the pressed tofu into bite-sized cubes.
* In a bowl, combine cornstarch, salt, and pepper. Coat the tofu cubes evenly with this mixture.
* Heat oil in a pan over medium-high heat. Shallow fry the tofu cubes until golden brown and crispy on all sides. Remove and set aside.
* Make the Sauce:
* Heat oil in a wok or pan over high heat. Add onions and green bell peppers. Stir-fry for 2-3 minutes until slightly softened but still crunchy.
* Add green chilies and ginger-garlic paste. Sauté for another minute until fragrant.
* Add soy sauce, chili sauce, tomato ketchup, vinegar, sugar, and salt. Stir well.
* Add water to adjust the consistency of the sauce. Bring it to a simmer.
* Combine and Serve:
* Add the fried tofu cubes to the sauce and toss gently to coat.
* Cook for another minute or two, just until the tofu is heated through.
* Garnish with chopped spring onions and serve hot with steamed rice or noodles (Choose brown rice or whole-wheat noodles for added fiber).
Health Benefits:
* Rich in protein: Tofu is an excellent source of plant-based protein, essential for building and repairing tissues.
* Good source of calcium and iron: Tofu provides calcium for strong bones and teeth, and iron for healthy blood.
* Low in calories and fat: This dish can be a part of a healthy weight management plan.
* Packed with vitamins and antioxidants: The vegetables in this recipe provide essential vitamins and antioxidants that support overall health and protect against chronic diseases.
* May improve heart health: The combination of tofu, vegetables, and healthy oils may contribute to a healthy heart by reducing cholesterol levels and inflammation.
* Boosts digestion: Ginger and garlic in the sauce can aid digestion and reduce bloating.
Tips & Variations:
* Adjust the spice level: Control the heat by adjusting the amount of green chilies and chili sauce.
* Add more vegetables: Include other vegetables like broccoli, carrots, or mushrooms for a more colorful and nutritious dish.
* Make it gluten-free: Use tamari instead of soy sauce and ensure the chili sauce you choose is gluten-free.
* Bake or air-fry the tofu: For a lower-fat option, bake or air-fry the tofu cubes instead of frying.
Enjoy this delicious and healthy Chilli Tofu recipe!
Comments
Post a Comment