stir-fried-broccoli-tofu

Stir-fried Broccoli and Tofu

Total time: 30 minutes

Serves 2

7.9 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.

INGREDIENTS

2 cups - Broccoli, cut into florets

150g - Firm tofu, cubed

1 tsp - Vegetable oil

1 tsp - Cumin seeds

1 - Onion, chopped

1 tsp - Ginger paste

1 tsp - Garlic paste

1 tsp - Chili powder

½ tsp - Turmeric

1 tsp - Garam masala

10g - Dried fenugreek leaves

1 tb - Lemon juice

1 dash - Salt

UTENSILS

Pan, Chopping board, Knife

INSTRUCTIONS

1. Heat the oil in a pan. Add the cumin seeds.

2. When the seeds start to crackle, add the onion and cook until it turns golden colour.

3. Add the ginger and garlic paste. Sauté and mix well.

4. Add the chili powder, turmeric powder and garam masala. Mix well.

5. Add the broccoli florets. Sauté for 2 - 3 minutes.

6. Add the water, tofu and salt. Cook until it is dried up and the tofu is done.

7. Add the dried fenugreek leaves and lemon juice.

8. Serve it with brown rice.

NUTRITION INFORMATION (PER SERVING)

1 serving = about 208g

Energy (kcal)

185.7

Carbs (g)

10.2

Proteins (g)

13.6

Fats (g)

9.1

Fibre (g)

7.9