Tofu, Broccoli and Red Cabbage Stir Fry
by Tarla Dalal
Cause a stir with this fiery concoction of low-sodium vegetables! no processed foods have been used, making it safe for people with high b. P.
Tofu, Broccoli and Red Cabbage Stir Fry recipe - How to make Tofu, Broccoli and Red Cabbage Stir Fry
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
3/4 cup coloured capsicum (green , yellow , red) cubes
3/4 cup bean sprouts
3/4 cup blanched broccoli florets
1/4 cup shredded red cabbage
1/2 cup tofu (bean curd/soya paneer) , cut into 1" cubes
4 whole dry red chillies , broken and dry roasted
1 1/2 tbsp chopped garlic (lehsun)
1 tbsp cornflour dissolved with 1/2 cup water
2 tsp oil
1/4 tsp salt
For Serving
3 cups boiled rice noodles
Method
- Main procedure
- Pound the garlic and chilli together in a mortar-pestle. Keep aside.
- Heat the oil in a pan, add the pounded mixture and sauté for a minute.
- Add the bean sprouts, broccoli and cabbage and stir-fry on high flame till they are crisp.
- Stir in the cornflour mixture and cook till it thickens.
- Add the tofu and salt and mix well
- Serve hot on a bed of rice noodles.
Nutrient values per serving
| Energy | 52 cal |
| Protein | 1.6 g |
| Carbohydrates | 5.4 g |
| Fiber | 1.5 g |
| Fat | 2.9 g |
| Cholesterol | 0 mg |
| Vitamin A | 370 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 46.6 mg |
| Folic Acid | 26.9 mcg |
| Calcium | 20.8 mg |
| Iron | 0.7 mg |
| Magnesium | 12 mg |
| Phosphorus | 37 mg |
| Sodium | 197.6 mg |
| Potassium | 116.4 mg |
| Zinc | 0.2 mg |
Outbrain
Definitely quick and easy but healthy too..not just for hypertensives but for the entire family.