Stir-Fry Green Beans and Tofu with Panch Phoron
Bring a delightful Bengali-inspired twist to your meals with this flavorful and simple recipe for Stir-Fry Green Beans and Tofu, featuring the unique Panch Phoron spice blend. Perfect as a side dish, it pairs wonderfully with phulka or vegetable pulao for a wholesome, satisfying meal.
Recipe Details
| Prep Time | Cook Time | Total Time | Servings | Cuisine | Course | Diet |
|---|---|---|---|---|---|---|
| 10 mins | 30 mins | 40 mins | 4 | Bengali Recipes | Side Dish | Vegetarian |
Ingredients
| Ingredient | Quantity |
|---|---|
| Green beans (French beans), halved | 1 cup |
| Tofu, crumbled | 1 cup |
| Onion, sliced | 1 medium |
| Turmeric powder (Haldi) | 1 teaspoon |
| Mustard seeds | 1 teaspoon |
| Curry leaves | 1 sprig |
| Panch Phoron Masala | 2 teaspoons |
| Salt | To taste |
| Sunflower oil | For cooking |
Nutritional Information (Per Serving)
| Calories | Protein | Carbohydrates | Fats | Fiber |
|---|---|---|---|---|
| 150 kcal | 8 g | 12 g | 8 g | 4 g |
Instructions
-
Prepare the Green Beans
Begin by placing the green beans into a pressure cooker with a pinch of salt and enough water to cover. Cook the beans for 2 whistles, then allow the pressure to release naturally. Once cooked, strain the water and set the beans aside. -
Sauté the Spices and Onion
In a large pan or kadai, heat a tablespoon of sunflower oil over medium heat. Once hot, add the mustard seeds and curry leaves, allowing them to splutter and release their fragrance. -
Add the Onion
Add the sliced onion to the pan and sauté until the onion becomes translucent, stirring occasionally to prevent burning. This should take about 5-6 minutes. -
Incorporate Tofu and Green Beans
Once the onion is soft and translucent, add the boiled green beans and crumbled tofu to the pan. Stir gently to combine. -
Add Spices and Stir
Sprinkle the turmeric powder and Panch Phoron Masala over the mixture. Stir to ensure that the spices are evenly distributed. Continue cooking the stir-fry on medium-low heat for another 5-7 minutes, allowing the flavors to meld and the tofu to absorb the spices. -
Serve and Enjoy
Once everything is well combined and heated through, remove the pan from heat. Serve the Stir-Fry Green Beans and Tofu with Panch Phoron warm. This dish is delicious paired with phulka or vegetable pulao, making for a nutritious and flavorful meal.
This simple and nourishing recipe is sure to become a favorite on your dining table, highlighting the earthy spices of Panch Phoron and the wholesome goodness of tofu and green beans.
