Tofu – Zucchini Stir Fry

Some dishes bring fun to the otherwise ordinary meals.Cooked with couple of Indian spices & western sauces, this stir-fry  tastes like any other Chinese stir fried veggies. Don’t be surprised if I tell you that I’ve not used any oriental sauces! That’s what I like about this dish. It has that sharp, intricate flavor without relying on soya sauce. Check out this  ‘Fusion Fry’ yourself  & let me know how you like it.






 
Serves: 4                                   Difficulty Level: Easy
Preparation Time: 5 minutes        Cooking Time: 30 minutes 
Course : Main                            
 
 
Ingredients
1 + 1 teaspoons olive oil
4 oz firm tofu, cut into small pieces
1 teaspoon crushed coriander seeds
1 teaspoon ginger – garlic paste
1 medium bell pepper, cut into small squares
1 medium zucchini, sliced
1 small onion, cut into small squares
1 tablespoon tomato ketchup
2 tablespoons low fat Mayonnaise ( vegans can use any white vegan sauce )
cilantro for garnish 
Salt & Black Pepper as per taste
Directions

  1. In a large wok, heat 1 teaspoon oil & stir fry tofu until each side is golden ( 5 minutes ) . 
  2. Remove tofu from wok & keep aside. In the same wok heat the remaining oil , add coriander seeds & ginger garlic paste . Saute these for a minute at medium flame.
  3. Now add the remaining veggies  & saute for 10 minutes. Keep stirring them.
  4. Fold in mayonnaise, ketchup, salt & pepper. Mix well & add tofu. Cook everything for 15 minutes at medium high flame (uncovered). Keep stirring in between.
  5. When done, the veggies should still be fairly crisp but hot.

Variations
  • Use paneer cubes instead of tofu; squash for Zucchini , sour cream for Mayo.
  • I’ve cooked cabbage, mushrooms, cauliflower  & green beans in different combinations  with very good results.
Serving Suggestions
Any Indian flat bread like naan, mint parantha or just plain roti (tortilla) will go very well with this stir fry. Don’t forget to pair it with plain yogurt.
 
Nutrition
 
Zucchini is a good source of folate, vitamin A & C. 
Tofu & Bell Peppers are low calorie foods with no cholesterol & very little sodium.
Tofu is a good source of Calcium.

Tips on Stir Frying Veggies

  • Cooking temperatures are important when stir frying. You will want your skillet/wok on medium high heat. The idea is to have enough heat to seal in the juices and cook the vegetables before they become soft. Experience will make this technique a simple and fast way to create a tasty dish.
  • Do not crowd your skillet/wok. This will lower the temperature and could lead to soggy stir fry.

 
 
 

7 Comments

  1. Wowww It seems to be like a perfect combination of healthy fry loved ittttt

  2. yummy n tasty recipe dear..vl try this……nice space vth nice recipes and nice pics too……happy 2 visit here..keep in touch in my space when u find sum time………<br />Maha

  3. Very healthy and mildly flavoured stir fry..love to try this soon..

  4. hey..adding mayonnaise is brilliant!…will try out this recipe soon.

  5. This looks awesome and a different combo, first time here and happy to follow U..

  6. yummy recipe..Perfectly made<br /><br />Aarthi<br />http://www.yummytummyaarthi.com/

  7. very yummy stir fry….

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