High Protein Aloo Bhindi Fry
Elevate your traditional Aloo Bhindi Fry with a protein-packed twist in this *High Protein Aloo Bhindi Fry* recipe. Featuring tender potatoes, flavorful okra, and nutrient-rich crumbled tofu, this dish combines bold Indian spices like turmeric, coriander, and garam masala to create a fragrant and wholesome meal. Perfectly seasoned with fresh ginger, garlic, and a splash of zesty lemon juice, this stir-fried delight is not only nutritious but also irresistibly delicious. Ready in under an hour, this versatile recipe is ideal as a hearty side dish or a standalone vegan option served with warm roti or naan. Packed with plant-based protein and vibrant vegetables, it's the perfect fusion of taste and health for your next family meal.
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Recipe Information
Ingredients
- 250 grams Bhindi (Okra)
- 2 medium-sized Potatoes
- 200 grams Firm Tofu
- 1 medium-sized Onion
- 1 medium-sized Tomato
- 1 inch piece Ginger
- 4 pieces Garlic cloves
- 2 pieces Green chilies
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 1 teaspoon Salt
- 3 tablespoons Oil
- 2 tablespoons Cilantro
- 1 tablespoon Lemon juice
Instructions
Wash the bhindi thoroughly, pat dry, and cut into 1-inch pieces.
Peel and dice the potatoes into small cubes.
Crumble the tofu into small pieces by hand or with a fork.
Finely chop the onion, tomato, ginger, garlic, and green chilies.
Heat oil in a large skillet over medium heat.
Add cumin seeds and let them splutter.
Add chopped onions, ginger, and garlic, and sauté until the onions are golden brown.
Stir in the chopped tomatoes and green chilies, cooking until the tomatoes are soft.
Add turmeric powder, red chili powder, coriander powder, and salt, and mix well.
Increase the heat to medium-high and add the diced potatoes. Cook for about 8-10 minutes, stirring occasionally.
Add the cut bhindi and cook for another 10 minutes, stirring occasionally, until they are tender.
Toss in the crumbled tofu and stir gently to combine the flavors, cooking for an additional 5 minutes.
Sprinkle garam masala and mix well.
Turn off the heat and garnish with chopped cilantro and a squeeze of lemon juice.
Serve hot as a side dish or with bread like roti or naan.
Nutrition Facts
Calories |
1180 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.7 g | 70% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3654 mg | 159% | |
| Total Carbohydrate | 149.1 g | 54% | |
| Dietary Fiber | 26.2 g | 94% | |
| Total Sugars | 30.4 g | ||
| Protein | 42.2 g | 84% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 706 mg | 54% | |
| Iron | 14.5 mg | 81% | |
| Potassium | 4029 mg | 86% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
