- - 3 packets Trader Joe's Organic High Protein Super Firm Tofu (each packet = 16oz), cubed
- - 1 tsp olive oil
- - 1/2 cup chopped onion
- - 3-5 cloves garlic
- - 1/2 cup chopped tomato
- - 1-4 chopped Thai chili peppers [1=mild, 2-3=medium, 4+=hot]
- - 2-4 sprigs chopped cilantro
- - Salt to taste
- - 1-2 cups water to taste
[The following ingredients can be found at Whole Foods or Indian grocery stores]
- - 2-6 tsp Sambar Masala [2=mild, 3-5=medium, 6+=hot]
- - 2 tsp ground turmeric
- - 1 tsp ground cumin
- - 1/2 tsp cumin seeds
- - 1/2 tsp mustard seeds
[You can vary the following combination based on availability, taste etc]
- - 1 cup chopped bell peppers
- - 1 cup chopped broccoli
- - 1 cup snap peas
- - 1 cup shredded/chopped carrots
- - 1 cup chopped mushrooms
1. Heat oil over medium-high heat
2. Add mustard and cumin seeds.
3. When the seeds start sputtering, add the turmeric, onion and chili peppers. Cook for 2-3 minutes
4. Add garlic. Cook for 3-5 minutes or until the onion turns golden
5. Add tomatoes. Cook for 2-3 minutes
6. Add salt, Sambar masala, ground cumin. Cook for 2-4 minutes or until tomatoes are cooked
7. Add tofu. Cover and cook for 5 minutes
8. Add all the vegetables. Cook for 5 minutes or until desired cooking level
9. Garnish with cilantro
Calories 330; Carbohydrates 24g; Fat 12g; Protein 40g
Author Vikas Khandelwal
MEDICALLY-BASED