Tofu is prepared by pressing soya milk to solid blocks. Tofu is a good for vegetarians and vegans as it is fully plant based product. Tofu is gluten free. Tofu contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. Tofu is also a good source of ‘complete’ protein – meaning that it has a well balanced amino acid profile – in addition to fiber, potassium, magnesium, iron, copper and manganese.
I have prepared tofu 65 which is an adaptation from paneer 65. As I am diabetic, I am always searching for healthy option to add to my diet.You can serve this with fried rice or roti.
Tofu 65
Tofu is prepared by pressing soya milk to solid blocks. Tofu is a good for vegetarians and vegans as it is fully plant based product. Tofu is gluten free. Tofu contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. Tofu is also a good source of ‘complete’ protein – meaning that it has a well balanced amino acid profile – in addition to fiber, potassium, magnesium, iron, copper and manganese. I have prepared tofu 65 which is an adaptation from paneer 65. As I am diabetic, I am always searching for healthy option to add to my diet.
Ingredients
For Marinade:
- Tofu – 200 g. pack
- Rice Flour – 4 tbsp.
- Corn Flour – 2 tbsp.
- Garlic Cloves – 8
- Ginger – 1 inch piece
- Green Chillies – 1
- Black Pepper Powder – ½ tsp.
- Red Chilli Powder – 1 tsp.
- Salt – as needed
- Lemon – 1
- Curd – 1 tbsp.
- Oil – for deep frying
For The Coating:
- Onion – 1 chopped finely
- Green Chilly – 1 slit lengthwise
- Curry Leaves – a handful
- Oil – 1 tbsp.
- Chilli Sauce – 1 tbsp.
- Tomato Ketchup – 1 tsp.
- Salt – little
- Curd – 1 tbsp.
- Water – 1 tbsp.
Instructions
- Grind ginger, garlic and green chillies to a coarse paste.
- In a vessel, take rice flour, corn flour, balck pepper powder, red chilli powder, ground green chilli ginger garlic paste, salt, lemon juice and curd and mix well.
- Cut tofu into cubes and add to this and mix well. Keep aside for 15 minutes.
- In a pan, heat oil and deep fry the tofu pieces. You can also air fry the tofu pieces.
- Ina non stick pan, heat oil and add chopped green chillies, curry leaves and onions and fry till raw smell goes.
- Now add red chilli sauce, tomato ketchup and salt and mix well in high flame.
- Now add the curd and water and when it boils, keep in simmer and cook for a minute.
- Now add the fried tofu and mix well till the tofu is coated well.
- Serve hot with roti or fried rice.
Notes
- If you are a vegan, you can avoid adding curd to this and make this recipe. You can add lemon juice instead