Stir Fry Green Beans and Tofu with Panch Phoron Recipe
Description:
Stir Fry Green Beans and Tofu with Panch Phoron is a delightful and quick dry vegetable side dish packed with protein. The dish features green beans tossed with tofu and infused with Panch Phoron, a traditional Bengali spice blend made from five different spices. It’s a simple recipe that requires minimal chopping and prep time, making it ideal for a busy day. With just a little patience for the cooking process, this flavorful side dish will make a nutritious and satisfying addition to your meal.
This Bengali-inspired recipe is not only vegetarian but also offers a unique flavor profile that brings together the earthy richness of green beans and tofu with the aromatic spices of Panch Phoron. It’s an ideal side dish to accompany phulka (Indian flatbread) or vegetable pulao.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Green Beans (French Beans), chopped into half | 1 cup |
| Tofu (crumbled) | 1 cup |
| Onion, sliced | 1 |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Mustard Seeds (Rai/Kadugu) | 1 teaspoon |
| Curry Leaves | 1 sprig |
| Panch Phoron Masala | 2 teaspoons |
| Salt | To taste |
| Oil | For cooking |
Preparation Time:
- Prep Time: 10 minutes
- Cook Time: 30 minutes
Instructions:
-
Pressure Cooking the Green Beans:
Begin by pressure cooking the green beans in a pressure cooker with a pinch of salt and water for about two whistles. After the second whistle, release the pressure naturally and strain the beans to remove any excess water. Set the cooked green beans aside. -
Tempering the Spices:
Heat a kadai or a deep frying pan with some oil. Once the oil is hot, add mustard seeds and let them splutter. Next, add curry leaves and sauté for a few seconds to release their flavor. -
Sautéing the Onion:
Add the sliced onions to the pan and sauté them until they turn translucent and slightly golden brown. -
Adding the Green Beans and Tofu:
Once the onions are ready, add the boiled green beans and crumbled tofu to the pan. Stir gently to combine all the ingredients. -
Seasoning the Dish:
Sprinkle in the turmeric powder, Panch Phoron masala, and salt to taste. Stir everything together so the spices coat the beans and tofu evenly. -
Final Cooking:
Continue sautéing for about 5–7 minutes on medium heat until the beans and tofu are well mixed and heated through. The beans should be tender but still have a slight crunch. -
Serving:
Serve the Stir Fry Green Beans and Tofu with Panch Phoron hot as a side dish. It pairs wonderfully with phulka or vegetable pulao for a wholesome meal.
Allergen Information:
This dish contains tofu, which is derived from soy. It is naturally gluten-free and dairy-free, making it suitable for individuals with those dietary restrictions. However, if you have soy allergies, you can substitute tofu with other plant-based proteins like tempeh or chickpeas.
Dietary Preferences:
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: Yes
- Dairy-Free: Yes
- Nut-Free: Yes
Advice:
- Cooking Tip: You can adjust the amount of Panch Phoron masala according to your preference for spice. If you prefer a milder flavor, use less of the spice mix.
- Alternative Protein: For a non-soy option, you can substitute tofu with chickpeas or paneer (if you are not following a vegan diet).
- Storage: This stir fry can be stored in an airtight container in the fridge for up to 2 days. Reheat it in a pan before serving.
Conclusion:
This Stir Fry Green Beans and Tofu with Panch Phoron is a quick, easy, and flavorful recipe that brings the authentic taste of Bengali cuisine to your kitchen. The combination of green beans, tofu, and aromatic spices makes for a wholesome and satisfying dish that pairs perfectly with rice or flatbread. Whether you’re looking for a protein-packed side dish or a simple vegetarian meal, this recipe is a must-try. Enjoy the vibrant flavors of Panch Phoron and make this delicious dish a staple in your culinary repertoire!
