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Crispy Tofu & Vegetables: A Protein Punch

Crispy Tofu & Vegetables: A Protein Punch

What if we tell you that we’ve got a dish which is rich in protein, fibre and low in fat yet extremely delicious? Yes, Fortune VIVO Buddy has got the perfect recipe for diabetics and the health seekers! This crispy tofu appetiser is loaded with fresh veggies, sesame seeds and topped with the goodness of Fortune VIVO Diabetes-Care Oil. It will satiate your cravings without affecting your blood sugar levels.

Since vegetarians often miss out on their share of protein, tofu is a great alternative for them. It is also very good for lactose intolerants. Ready to make this lovely delicacy? Let’s start then:

Ingredients
  • Tofu (150 gm)
  • Soya sauce (3 tbsp)
  • Red bell pepper, long strips (1/2 )
  • Yellow bell pepper, long strips (1/2 )
  • Capsicum, long strips (1/2 )
  • Broccoli, florets (8-10)
  • Spring onion green, 1 inch long pieces (1)
  • Spring onion white, cut length wise (1)
  • Ginger, grated (1/2 tsp)
  • Garlic, minced (1)
  • White sesame seeds (1 tsp)
  • Fortune VIVO Diabetes-Care Oil (2-3 tsp)
  • Salt (as per taste)
  • Cornmeal (1 tbsp)

Method

Crispy Tofu & Vegetables: A Protein Punch
Step 1

First, get all your ingredients in place.

Crispy Tofu & Vegetables: A Protein Punch
Step 2

Now let’s begin by cutting the tofu into ½-inch thin slices and placing them in a plate.

Crispy Tofu & Vegetables: A Protein Punch
Step 3

Bring in the soya sauce and gently coat the tofu pieces with it. Let the mix marinate for 1 hour.

Crispy Tofu & Vegetables: A Protein Punch
Step 4

Take a non-stick pan and heat Fortune VIVO Diabetes-Care Oil.

Crispy Tofu & Vegetables: A Protein Punch
Step 5

Gently toss in the ginger & garlic and sauté for about 30 seconds.

Crispy Tofu & Vegetables: A Protein Punch
Step 6

It’s time for your veggies now! Start with the peppers and capsicum…

Crispy Tofu & Vegetables: A Protein Punch
Step 7

Then throw in spring onions, followed by the broccoli florets.

Crispy Tofu & Vegetables: A Protein Punch
Step 8

Sauté them all together till crisp-tender. Don’t forget to sprinkle some salt and stir well.

Crispy Tofu & Vegetables: A Protein Punch
Step 9

Slowly transfer the veggies onto a platter, cover them and keep warm. And you thought healthy cannot be tasty?

Crispy Tofu & Vegetables: A Protein Punch
Step 10

Next, make a cornmeal paste with water and dip the tofu pieces in it.

Crispy Tofu & Vegetables: A Protein Punch
Step 11

Let’s place them on the same pan and cook for a good 3 minutes on each side till they turn nice and crisp.

Crispy Tofu & Vegetables: A Protein Punch
Step 12

Place the tofu slices on the veggies in the platter and sprinkle some sesame seeds. Your lovely tofu delicacy is ready! Get your forks and dig in.

VIVO Buddy Tip: Not a big fan of tofu? You can even use paneer or chicken pieces and make it more nutritious by adding more veggies.
Inputs and validation by Neha Chandna, Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics & Food Service Management from SVT. She has lent her expertise to several top brands and corporates on health, food and fitness programmes.