One of the challenges when first starting to eat a more plant-based diet is finding protein sources.
However, once you start looking you will see, the possibilities are endless!
This recipe features tofu as a source of protein. If you are new to tofu, this is a flavorful and easy way to prepare it. You might need to stock up on a few spices you might not usually have on hand… more on that below.
This recipe also features another superfood- ginger!
Did you know that the phytochemicals in ginger have been studied for their effects on a wide range of processes in our bodies, including inflammation and cancer? In small studies, it has been found to be helpful in treatment of migraines, useful in post-operative and pregnancy-related nausea, indigestion and also moderately effective in arthritis pain! Ginger is also being studied for possible benefits in brain inflammation and improving blood sugar and insulin function.
Prep: 10 mins
Cooking time: 10 mins
Tofu- 14 oz, pressed & drained, then cubed
Avocado oil- 2 tbsp
Onion- 1 medium, chopped into large pieces
Multicolored bell peppers- 2 large
Ginger- 2 inches, peeled and cut into small matchsticks
Serrano or jalapeno pepper- ½ -1 chopped depending on spice level preferred
Vinegar (I used apple cider vinegar)- 1 ½ tbsp
Cumin seeds- 1 tsp
Turmeric powder- 1 tsp
Red chili powder- 1/8 tsp (add more if you like it hot!)
Salt- to taste
Garam masala- 1 tsp
- Prep tofu by pressing between 2 cutting boards while draining over sink. Cut into cubes and set aside
- Warm a stainless steel pan over low-medium heat.
- Once warm, add avocado oil and let heat for a minute.
- Add cumin seeds & once changing color, add the onions, ginger & serrano pepper
- Cook on low-medium heat while stirring for 1 minute.
- Add red chili powder, turmeric powder & stir. After 1 minute, add bell peppers.
- Cook uncovered while stirring for 3 minutes.
- Add tofu, salt & vinegar.
- Cook for 2-3 minutes, stirring gently.
- Add garam masala powder & optional garnish with chopped cilantro
This recipe can be easily doubled and kept on hand for the week in the refrigerator. Serve as a wrap, on its own, or over your favorite whole grain or cauliflower rice.
Richa Mittal, MD