Kadhai Tofu Sabji Recipe
Description:
Kadhai Tofu Sabji is a delightful North Indian dish that infuses the subtle flavor of tofu with aromatic spices, stir-fried in a traditional Kadhai (wok). It combines fresh vegetables and a rich spice blend, resulting in a dish that’s quick, easy, and bursting with flavor. Ideal for those seeking a high-protein vegetarian meal, this simple yet flavorful recipe uses easily available ingredients to create a dish that’s both nutritious and delicious. Whether you’re a tofu lover or hesitant about it, the spices and textures in this dish are sure to win you over. You can even prepare the spice mix in advance and store it for future use, making it a perfect addition to your weekly meal planning.
Cuisine: North Indian
Course: Lunch
Diet: High Protein Vegetarian
Ingredients
Main Ingredients:
| Ingredient | Quantity |
|---|---|
| Tofu (firm, cubed) | 250 grams |
| Green Bell Pepper (Capsicum, diced) | 1 |
| Onion (diced) | 1 |
| Garlic (paste) | 1 tsp |
| Ginger (paste) | 1 tsp |
| Tomatoes (blanched, skin removed, finely chopped or pureed) | 2 |
| Cumin Seeds (Jeera) | 1 tsp |
| Kasuri Methi (Dried Fenugreek Leaves, crushed) | 1 tsp (optional) |
| Oil | 1 tbsp |
| Turmeric Powder (Haldi) | 1/2 tsp |
| Sugar | 1/2 tsp |
| Salt | To taste |
| Coriander Leaves (chopped, for garnish) | As needed |
For Dry Ground Masala:
| Ingredient | Quantity |
|---|---|
| Coriander Seeds (Dhania) | 2 tsp |
| Whole Black Peppercorns | 5-6 |
| Fennel Seeds (Saunf) | 1 tsp |
| Cumin Seeds (Jeera) | 1 tsp |
| Anardana Powder (Pomegranate Seed Powder) | 1 tsp |
| Dry Red Chilli | 3-4 |
| Bay Leaf (Tej Patta) | 1 |
| Black Cardamom (Badi Elaichi) | 1 |
| Amchur (Dry Mango Powder) | 1/2 tsp |
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: 2-3
Instructions
Step 1: Prepare the Dry Ground Masala
- Roast the spices: In a small pan, dry roast the coriander seeds, whole black peppercorns, fennel seeds, cumin seeds, dry red chilies, bay leaf, and black cardamom over medium heat. Stir frequently to avoid burning the spices. Roast them for about 2-3 minutes, or until they release a rich aroma.
- Grind the spices: Allow the roasted spices to cool down, then transfer them to a blender or spice grinder. Add the anardana (pomegranate seed powder) and amchur (dry mango powder) to the mixture. Grind everything to a coarse powder. Set the spice mix aside for later use.
Step 2: Prepare the Kadhai Tofu Sabji
- Heat the oil: In a Kadhai or wok, heat the oil over medium-high heat. Once the oil is hot, add the cumin seeds and let them splutter.
- Sauté onions, ginger, and garlic: Add the diced onions, ginger paste, and garlic paste to the wok. Sauté for about 1-2 minutes until the onions become soft and translucent.
- Add turmeric and tomato: Once the onions are ready, add the turmeric powder and tomato puree. Stir well and cook for another 1-2 minutes until the tomatoes soften and blend with the spices.
- Add the dry ground masala: Add 2-3 teaspoons of the freshly ground masala to the wok along with the crushed kasuri methi (if using). Stir to combine the spices thoroughly with the tomato mixture. Let it cook for a minute to allow the flavors to meld.
- Add the green bell pepper: Add the diced green bell pepper (capsicum) to the wok. Stir-fry for about 2 minutes, allowing the capsicum to soften slightly but remain crisp.
- Cook the tofu: Gently add the cubed tofu to the wok, being careful not to break the pieces. Sprinkle salt and sugar over the tofu, and mix gently to ensure that the masala coats each tofu piece.
- Finish cooking: Let the tofu cook for another minute, stirring occasionally to ensure it is evenly coated with the spices and heated through.
Step 3: Garnish and Serve
- Garnish: Once the tofu is well coated and cooked through, turn off the heat. Garnish with freshly chopped coriander leaves.
- Serve: Transfer the Kadhai Tofu Sabji to a serving bowl. Serve hot with Pudina Lehsun Laccha Paratha, Dal Palak, and a refreshing Red Cabbage, Carrot, Sprout, and Onion Salad for a wholesome, balanced lunch.
Tips & Variations:
- Make-Ahead Spice Mix: You can prepare the dry ground masala in large batches and store it in an airtight container. This will save you time when preparing this dish in the future.
- Vegetable Options: Feel free to experiment with other vegetables like carrots, peas, or even mushrooms. Just adjust the cooking times accordingly.
- Add Heat: If you prefer a spicier version, you can increase the number of dry red chilies or add a pinch of red chili powder to the spice mix.
- Softer Tofu: If you like your tofu extra soft, you can press it before cooking to remove excess moisture, or cook it slightly longer for a firmer texture.
Nutritional Information (per serving):
- Calories: 250-300 kcal
- Protein: 18-20 grams
- Fat: 18-20 grams (mostly from oil)
- Carbohydrates: 12-15 grams
- Fiber: 3-4 grams
- Sugar: 2-3 grams
Enjoy your Kadhai Tofu Sabji as a protein-packed, flavorful lunch that will delight your taste buds and provide a nutritious boost to your day.
