TOFU AND VEGETABLE STIR FRY WITH MILLET RECIPE
5/5
Tofu and Vegetable Stir Fry with Millet is a healthy and flavorful dish that combines protein-rich tofu, colorful vegetables, and nutrient-packed millet. This recipe is suitable for Indian weight loss diets as it is low in calories, high in fiber, and provides a good balance of essential nutrients.
INGREDIENTS
For Tofu and Vegetable Stir Fry:
- 200g firm tofu, cubed
- 1 cup mixed vegetables (such as bell peppers, carrots, broccoli, mushrooms)
- 1 onion, sliced
- 2 cloves garlic, minced
- 1-inch ginger, grated
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon cornstarch
- Salt and pepper to taste
- Fresh cilantro for garnish
For Millet:
- 1 cup millet
- 2 cups water
- Salt to taste
INSTRUCTIONS
For Millet:
- Rinse the millet under cold water.
- In a saucepan, combine the rinsed millet, water, and salt.
- Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes or until the millet is cooked and fluffy.
- Remove from heat and let it sit covered for 5 minutes. Fluff with a fork before serving.
For Tofu and Vegetable Stir Fry:
- Heat sesame oil in a large skillet or wok over medium-high heat.
- Add the sliced onion, minced garlic, and grated ginger. Sauté for 2-3 minutes until fragrant.
- Add the cubed tofu and stir-fry for 4-5 minutes until lightly browned.
- Add the mixed vegetables and stir-fry for an additional 3-4 minutes until the vegetables are tender-crisp.
- In a small bowl, whisk together soy sauce, cornstarch, salt, and pepper. Pour the sauce over the tofu and vegetables, stirring well to coat.
- Cook for another 1-2 minutes until the sauce thickens and coats the stir fry.
- Remove from heat and garnish with fresh cilantro.
TIPS
- Press the tofu to remove excess water before cubing it. This will help the tofu get a crispier texture when stir-fried.
- Feel free to add more vegetables of your choice, such as snap peas, zucchini, or baby corn, to enhance the nutritional value and flavor of the dish.
- Adjust the seasoning according to your taste preferences. You can add additional spices like chili flakes or sriracha for extra heat.
- Serve the Tofu and Vegetable Stir Fry with cooked millet as a complete meal or pair it with a side of steamed vegetables or a fresh salad.
NUTRITION VALUE
- Calories: Approximately 350-400 per serving (depends on the portion size)
- Fat: 10-12g
- Carbohydrates: 40-45g
- Protein: 20-25g
- Fiber: 5-7g
