Pepper Tofu Stir Fry
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How to Make Pepper Tofu Stir Fry (Traditional & Healthy Version)
Pepper Tofu Stir Fry is a vibrant vegetarian snack inspired by the flavors of Indian kitchens. This dish brings together the protein-rich goodness of tofu (paneer substitute for vegans) with the bold, aromatic punch of freshly ground kali mirch (black pepper), capsicum (shimla mirch), and classic Indian spices. It is a modern, health-conscious take on stir-fried snacks, perfect for those who seek both taste and nutrition. In India, tofu has found its place among health enthusiasts and those following satvik or vegan diets, often enjoyed as a light snack or a side dish during lunch. The use of minimal oil and a medley of fresh vegetables like bell peppers and onions ensures that this stir fry remains low in calories but high in flavor, making it an excellent choice for mindful eating. This dish is ideal for quick meals, tiffin options, or as a star attraction during get-togethers and festive snack platters, especially around Holi and Diwali when lighter, protein-rich options are favored alongside traditional fare.
Ingredients(for 1 medium bowl)
- 200 grams Tofu (firm, cut into cubes)
- 1 medium Capsicum (Shimla Mirch) (diced)
- 1 medium Onion (sliced)
- 1.5 teaspoons Kali Mirch (Black pepper) (freshly ground)
- 1 teaspoon Ginger-garlic paste (adrak-lehsun ka paste)
- 1 Green chili (finely chopped, hari mirch) - optional
- 8-10 Curry leaves (kadi patta) - optional
- 1/2 teaspoon Jeera (Cumin seeds)
- to taste Salt (namak)
- 2 teaspoons Cold-pressed mustard oil (sarson ka tel, or use olive oil)
- 1 teaspoon Lemon juice (nimbu ras) - optional
- 2 tablespoons Fresh coriander leaves (hara dhania, chopped) - optional
Instructions
- 1
Pat dry the tofu cubes with a clean cloth to remove excess moisture. This helps achieve a crispier texture.
2 minutes
Use a heavy object to press tofu for 10 minutes if time allows.
- 2
Heat sarson ka tel in a non-stick kadhai or tawa. Add jeera and let it splutter.
2 minutes
Ensure oil is hot but not smoking to avoid bitterness.
- 3
Add sliced onions and saute until translucent. Stir in ginger-garlic paste and green chili, fry till raw aroma goes away.
3 minutes
Keep the flame medium to avoid burning the aromatics.
- 4
Add diced capsicum and curry leaves. Stir fry on high heat for 2-3 minutes; vegetables should remain crisp.
3 minutes
Do not overcook capsicum for maximum crunch and nutrients.
Why This Dish is Healthy
Packed with protein, fiber, and antioxidants, this dish is stir-fried with minimal oil, thereby reducing unnecessary calories and saturated fats. Fresh vegetables and herbs enhance nutrient density, while the absence of refined ingredients ensures you get clean energy. Tofu is cholesterol-free, and the use of Indian spices supports digestive health, making this Pepper Tofu Stir Fry an excellent healthy snack option for weight watchers, diabetics, and fitness enthusiasts.
This Pepper Tofu Stir Fry is high in plant-based protein and low in saturated fat, making it an ideal snack for muscle repair and weight management. Tofu provides essential amino acids, calcium, and iron, while the inclusion of capsicum and onions adds fiber, vitamin C, and antioxidants. Mustard oil (sarson ka tel) brings healthy omega-3 fatty acids, and black pepper boosts metabolism and aids digestion. The dish contains minimal carbs, making it suitable for those tracking macros or following low-carb diets.
Pro Tips
- 💡Tip 1: Use freshly ground black pepper for maximum aroma and health benefits.
- 💡Tip 2: Always pat dry tofu well to ensure crispiness during stir-frying.
- 💡Tip 3: Add lemon juice at the end to retain its tangy freshness and vitamin C.
Storage & Serving
Store leftover Pepper Tofu Stir Fry in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or microwave until just heated through. Avoid freezing as tofu texture may change.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 160.0 kcal |
