Capsicum Tofu Onion Sabzi

Capsicum Tofu Onion Sabzi (1 serving )

Ingredients

• Tofu (firm) – 100 g, cubes
• Capsicum – ½ medium, sliced
• Onion – ½ medium, sliced
• Oil / ghee – 1 tsp
• Jeera – ¼ tsp
• Ginger-garlic paste – ½ tsp
• Turmeric – ⅛ tsp
• Black pepper powder -1 pinch  
• Red chilli powder – ¼ tsp (adjust)
• Coriander powder – ½ tsp
• Garam masala – a pinch
• Salt – to taste
• Kasuri methi – ¼ tsp (optional)
• Fresh coriander – for garnish

Method:

1. Prep tofu: Pat dry. If needed, shallow sauté tofu cubes on a non-stick pan (no oil or few drops) till lightly golden; keep aside.
2. Heat oil/ghee in a pan on medium flame. Add jeera; let it crackle.
3. Add onion; sauté till soft and translucent, not brown.
4. Add ginger-garlic paste; sauté 10–15 seconds till raw smell goes.
5. Add capsicum; stir-fry on medium-high flame for 2 minutes to keep crunch.
6. Lower flame; add turmeric, black pepper chilli, coriander powder and salt. Mix quickly.
7. Add tofu; gently toss and cook 2 minutes (just to absorb flavours).
8. Sprinkle garam masala + kasuri methi. Switch off. Garnish with coriander.

Precautions:

• Don’t overcook tofu; it turns dry.
• Always pat tofu dry for better texture.
• If digestion is sensitive, keep chilli minimal.
• Use firm tofu to avoid crumbling.

Nutritional Value (1 serving)

• Calories: 170–180 kcal
• Protein: 12–13 g
• Fat: 10–11 g
• Fibre: 3–3.5 g