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Showing posts with label SOYA. Show all posts
Showing posts with label SOYA. Show all posts

Friday, July 4, 2014

STIR FRY TOFU WITH VEGETABLES

STIR FRY TOFU WITH VEGETABLES
This is a vegan recipe. I was also careful to use the NON GMO Soya bean Tofu.  
(Kindly do click on the word "NON GMO Soya bean" hyperlink to learn more about Non GMO Foods).
There are many varieties of Tofu available in the market. For this recipe choose the medium firm ones. In Singapore you can buy it everywhere and they are known as Tau kwa.
Soya bean is high in calcium which is good for your bones and teeth.

Tau Kwa also has a high amount of Isoflavones which allows one to prevent heart disease. FDA states that consumption of 25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. With these kind of health benefits isn’t it good to add tofu to your vegetables?

This dish is very easy to cook and very healthy as it’s packed with proteins and vitamins. I would call it a crunchy crispy delight. You can eat this with brown rice/ white rice/ Noodles or just dunk into a bowlful of this nutritional delicacy.

Stir fry vegetables with soya sauce is made in many south asian countries with a variation to the sauces / spices used.

Below is the Indo-Chinese, Indo-thai, Indo-Pinoy fusion version. (Indo because there is an Indian twist to it)

You can add any vegetables to it like Broccoli, Celery, Mushrooms, Cauliflower….the list of variations is endless. You can rustle this up with whatever you have at home.


Ingredients
Tofu cubes (Tau Kwa) - 1 teacup
Carrot - 1
French Beans / Snow Peas – 5 - 6
Onions   2
Tomatoes - 1
Capsicum – 1
Green chilly – 1 big (non – spicy variety)
Stem of spinach – a few
Oil – 1 tbsp
Cumin seeds – 1 tsp (optional)
Soya Sauce – 1 tbsp
Ginger paste – 1 tsp
Red chilli powder – ½ tsp (optional)
Salt as per taste
Pepper – a pinch of coarsely ground pepper (optional)
Spring onion for garnish
Coriander leaves for garnish


Method
Cut the Tofu into cubes Deep fry the tofu until medium brown (about 5 to 8 minutes). Set aside. You can avoid frying and can add the tofu at the end when the vegetables are almost done. Tofu cubes are soft and tend to break, hence, frying would be a good option to keep its texture and shape good.

Chop 1 onion, tomato and the ginger and make a coarse paste in the blender. Keep aside.

Julienne ( cut thin strip lengthwise ) the carrots , beans , capsicum, Chilly,  Cut some Spinach stems about the same length as the julienned carrots

Now, heat a pan and pour-in 1 tablespoon cooking oil. Add the cumin seeds, when it splutters, Sauté the onion. Once it’s translucent, add in the blended coarse paste of the Onion- Ginger Tomato and sauté well, until you see the oil come out of the paste indicating its cooked well. Now add the fried tofu and stir-fry for 3 minutes. Add all the vegetables and stir fry for 3 to 5 minutes. Put-in soya sauce, salt as per taste, chilly powder and pepper as required. Cook in steam till it’s done. The vegetable shouldn’t be overdone. It should be cooked but crunchy.
Garnish with finely chopped spring onion leaves and cilantro (Coriander leaves)
You can make a vegetable broth to pour on top or just enjoy the way it is. Serve steaming hot with Rice/ Noodles or just plain.
Flavors of Cumin & Tomatoes give an Indian twist to this dish. Do enjoy this healthy recipe.

Thursday, August 28, 2008

SOYA CHILLY TIKKA


SOYA CHILLY TIKKA
I never actually liked Soya dishes very much although it is very rich in protein and good for health. But Soya Chilly Tikka hooked me to Soya and made me crave for more….
This dish can be had as a starter, it can be had as a snack or as a side dish, a meal accompaniment. You will enjoy this Soya delight anytime.

Soya Chilly Tikka - Sukanya's Musings

Ingredients
Soya chunks 2 cup
Onion - 1 (medium)
Capsicum -1
Tandoori Masala Powder – 1 tbsp
Red chili powder -1 tsp
Coriander powder -1 tsp
Cumin powder -1 tsp
Garam masala -1 tsp
Ginger paste - 1 tsp
Salt as per taste
Corainder leaves for garnish
Lemon - 1
Oil
Method
Boil soya chunks for about 5 minutes with salt. Drain by passing through a colander. Rinse in cold water and then squeeze the soya chunks to remove the water. Take a big bowl. Add the soya chunks, then add Tandoori masala powder (you can make it fresh, recipe in my blog) or you can buy it from the market(It is available in India stores), Red chilly powder, Coriander powder, Cumin powder, Garam masala, Ginger paste and salt. Mix well as shown in the picture. The soya chunks must get completely coated. Allow to marinate for about half an hour to one hour. You can even marinate it overnight in the refrigerator and make it for the afternoon lunch. The longer it marinates the tastier it gets.
After marinating…..
In a wok take some oil and deep fry the soya chunks as shown in the picture. It should be a nice reddish-golden color.
Remove and set on Kitchen towel to drain excess oil. Once all the soya chunks are deep fried.
The next step would be Chop the onions and capsicum into thin long strips.
In a non-stick pan, take about 1 tsp of oil, add the onions and sauté until transparent, then add the capsicums until they are done. In the end, add the soya chunks and mix well. Serve on a platter as shown garnished with freshly chopped coriander leaves and a wedge of lemon. You can squeeze some lime and relish these delicious soya chilly tikka.
I would like to send this entry for Sia’s JFI –Soya event.



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