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Indian-Style Tofu & Broccoli Stir-Fry

A healthy Indian-style stir-fry combining protein-rich tofu and crunchy broccoli, lightly spiced and perfect for a quick meal.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 2 plates
Course: Dinner, lunch
Cuisine: Indian, Vegetarian
Calories: 260
Ingredients Equipment Method

Ingredients
  

Ingredients
  • 200 g extra-firm tofu pressed and cubed
  • 200 g broccoli florets washed and cut
  • 1 tbsp vegetable oil
  • 1 tsp cumin seeds
  • 1 inch ginger finely chopped
  • 3 cloves garlic finely chopped
  • 1 tsp red chilli powder or adjust to taste
  • 1/2 tsp turmeric powder
  • 1/2 tsp ground black pepper
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp water
  • 1 tsp lemon juice optional, for freshness
  • Salt to taste (be careful if soy sauce is salty)

Equipment

  • Non-stick frying pan / skillet
  • Cutting board & knife
  • Mixing bowl
  • Spatula

Method
 

  1. Press the tofu (if not extra-firm) between kitchen paper or cloth for 15–20 minutes to remove excess water. Then cut into bite-sized cubes.
  2. Heat oil in a non-stick pan over medium heat. Add cumin seeds and let them splutter for a few seconds.
  3. Add chopped ginger and garlic. Sauté till light golden and fragrant (about 1 minute).
  4. Add tofu cubes to the pan. Stir gently and cook on medium flame till light golden on at least two sides (about 4–5 mins).
  5. Add broccoli florets, red chilli powder, turmeric powder and black pepper. Stir well so spices coat tofu and broccoli.
  6. Add soy sauce and water. Cover and cook for 2–3 minutes until broccoli turns bright green and becomes just tender (retain some crunch).
  7. If using, drizzle lemon juice. Taste and adjust salt if needed. Mix gently.
  8. Turn off heat. Serve hot with steamed rice, roti or quinoa.