Spicy Tofu Jalfrezi
Nutritional values
(Percentage of daily recommendation)
| Calorie | 329 cal. | (16 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 23.4 mg | (195 %) | ||
| Vitamin K | 61.1 μg | (102 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 124 μg | (41 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 174 mg | (183 %) | ||
| Potassium | 772 mg | (19 %) | ||
| Calcium | 223 mg | (22 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 34 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 5 Tomatoes
- 35 grams ginger
- 1 Red chili pepper
- 2 onions
- 2 garlic cloves
- 4 Hungarian wax peppers (red and yellow)
- 400 grams Tofu
- 6 Tbsps vegetable oil
- salt
- freshly ground peppers
- 1 tsp Mustard seed
- 1 tsp ground Cumin
- 1 tsp ground cilantro
- ½ tsp Turmeric
- 1 handful cilantro
Preparation steps
Cut an "X" in the base of each tomato, blanch in boiling water, shock in ice water, peel, remove the seeds and cut into strips. Peel the ginger and finely grate. Rinse the chile, remove the stem, seeds and pith and finely chop. Peel the onions and cut into strips. Peel the garlic and finely chop. Rinse the peppers, remove the stem, seeds and pith and cut into strips. Cut the tofu into 1 cm (approximately 1/3 inch) thick strips.
Heat 4 tablespoons oil in a large frying pan over high heat and sauté the tofu until golden brown, around 3-4 minutes. Drain on paper towels and season with salt and pepper.
Add the remaining oil to the pan and fry the mustard seeds until they crackle softly. Add the onions, garlic, ginger and chile and sauté for 3-4 minutes, stirring. Add the peppers and sauté for 3-4 minutes. Add the tomatoes, cumin, coriander, turmeric and 4-5 tablespoons water. Simmer for about 5 minutes, covered.
Meanwhile, rinse the cilantro, shake dry and pluck the leaves.
Add the tofu to the vegetables and cook until heated through. Season with salt and pepper and sprinkle with cilantro leaves.
Serve with crusty papadum, if desired.
