Scrambled Tofu with Vegetables

Scrambled Tofu with Vegetables

Serves: 2

Calories per Serving:191; Carb-18 g; Fat- 10g; Fiber-4 g; Protein -13 g

Preparation time: 10M Cooking time: 5M Total time:  15M

Difficulty: Very Easy

 

Ingredients:

200g Tofu

200g Button Mushrooms

1 Medium sized Onion

1 Green Capsicum/ Bell pepper

1 Small Tomato

Half a Lemon

2 tbsp Coriander/ Cilantro leaves

2 tsp Oil

Masala for Seasoning:

¼ tsp Pepper powder

½ tsp Chili powder (adjust according to spice level)

½ tsp Coriander powder

¼ tsp Cumin powder

¼ tsp Turmeric powder

¼ tsp Salt

 Method:

1. Finely chop onion, tomato and capsicum.
2. Slice mushrooms and crumble tofu.
3. Heat a pan on high and add oil to it.
4. Once the oil gets hot, add the onions and fry for a minute, then add the mushrooms and saute for a minute.
5. Add the capsicum and tomato and fry for a minute.
6. Then add all the masala powders given under seasoning and cook for a minute.
7. Add the crumbled tofu and fry for a minute.
8. Squeeze half a lemon for a burst of freshness and top with fresh coriander leaves.
9. Healthy delicious scrambled tofu can be served with chapathi or whole wheat bread.

Stepwise pictures:

Notes:

1. Heat should be on high for the entire recipe otherwise water will start coming off the vegetables and will make it mushy.
2. You can add any colored pepper and even use the combination. That will be like eating a rainbow!
3. This food is very low in Cholesterol. It is also a good source of Protein, Riboflavin, Niacin, Vitamin B6, Calcium, Iron, Phosphorus, Potassium, Copper and Selenium, and a very good source of Vitamin C and Manganese.

Micronutrient Values:

 

 

 

 

 

 

 

Do try this recipe and let me know how it came out in the comment below. Thankyou!