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Stir Fried Tofu and Mushroom, Protein Rich Recipe

 

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A lovely Chinese delicacy made with tofu, which is a very effective source of proteins. Not many of us have a palate for tofu, but I am sure you will try it after knowing its health benefits.


Abundant in proteins and other nutrients, tofu has a texture and flavour similar to paneer. Cauliflower and mushrooms also contribute a little to the protein content of this recipe.


Accompany this stir-fry with Chinese Soups and Noodles to create an authentic mini meal.

Stir Fried Tofu and Mushroom, Protein Rich Recipe recipe - How to make Stir Fried Tofu and Mushroom, Protein Rich Recipe

Tags

Chinese Stir Fry VegetablesIndian Stir FryStir-fryPanHigh Protein International

Preparation Time:    Cooking Time:    Total Time:    Makes 4 servings

Ingredients

2 tsp oil
1/4 cup chopped spring onions whites
1 1/2 tsp grated garlic (lehsun)
1/2 cup sliced capsicum (green and red)
1 cup cauliflower florets , parboiled
1 cup mushrooms (khumbh) , cut into quarters
salt to taste
1 cup tofu (soya paneer)
1 1/2 tsp soy sauce
freshly ground black pepper (kalimirch) to taste

For The Garnish
1/2 cup chopped spring onion greens

Method
    Method
  1. Heat the oil in a kadhai and add the spring onion whites and garlic and sauté on a high flame for a few seconds.
  2. Add the capsicum, cauliflower, mushrooms and salt and sauté on a high flame for another 2 to 3 minutes.
  3. Add the tofu, soya sauce and pepper, mix well and cook on a medium flame for a minute, stirring once in between.
  4. Serve immediately garnished with spring onion greens.

Nutrient values per serving
Energy41 cal
Protein1.5 g
Carbohydrates2.7 g
Fiber1.5 g
Fat2.9 g
Cholesterol0 mg
Vitamin A102 mcg
Vitamin B10.1 mg
Vitamin B20.1 mg
Vitamin B30.9 mg
Vitamin C31.7 mg
Folic Acid17 mcg
Calcium12.9 mg
Iron0.7 mg
Magnesium8.8 mg
Phosphorus38.5 mg
Sodium148.2 mg
Potassium138 mg
Zinc0.3 mg
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Reviews

Stir Fried Tofu and Mushroom, Protein Rich Recipe
 on 04 Nov 22 09:07 PM
2

Did not like this recipe at all. Tarla Ji''s recipes are great but somehow not this one.
Tarla Dalal
08 Nov 22 01:01 PM
   Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
Stir Fried Tofu and Mushroom ( Protein Rich Recipe)
 on 01 Aug 15 05:33 PM
5

Great recipe - ready in five minutes once you''ve got all the ingredients together!