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Spicy Zucchini and Tofu Recipe

Looking for an easy Spicy Zucchini and Tofu recipe? Learn how to make Spicy Zucchini and Tofu using healthy ingredients.


Submitted by ninav

Makes 4 servings



A nice warm dish. Serve with naan or rice If you don't like Indian spices this would work well with Italian spice and fresh parsely instead of cilantro. You could also substitute the tofu for white beans.

Recipe Ingredients for Spicy Zucchini and Tofu

1 med red onion
3 small zucchinis
1 medium tomato
1/2 pkg extra firm light tofu (approximately 175 grams)
2 tbsp olive oil (or canola oil)
1 teaspoon cumin seeds
1/2 teaspoon garam masala
1/2 teaspoon turmeric powder
1 teaspoon salt (or to taste)
3/10 cup cilantro (for garnish)

Recipe Directions for Spicy Zucchini and Tofu

  1. Chop the red onion roughly, and put it in a bowl.

  2. Roughly chop the zucchinis, put it in a bowl.

  3. Heat up the oil.

  4. Put in the cumin seeds and let it roast a little bit.

  5. Put in the chopped onion and stir up a bit, let it cooked until they become a bit soft and tender.

  6. Put in the zucchini in the pan, mix a little bit.

  7. Put in the turmeric powder and the salt.

  8. Cover the pan, and let the zucchini cook for about 5 minutes, stir occasionally.

  9. Put in the chopped tofu. Mix well.

  10. Put in the chopped tomato.

  11. Put in the garam masala.

  12. Throw in the chopped cilantro.

  13. Served with roti, naan bread, pita bread, rice ? whatever you like!

Categories

Vegetables, Main Dish, Indian, Vegetarian

Nutrition Facts
Serving Size 206.6g
Amount Per Serving
Calories
119
Calories from Fat
73
% Daily Value*
Total Fat
8.1g
12%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
611mg
25%
Potassium
368mg
11%
Total Carbohydrates
7.2g
2%
Dietary Fiber
2.6g
10%
Sugars
3.5g
Protein
6.2g
Vitamin A 29% Vitamin C 36%
Calcium 22% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • High in calcium
  • High in phosphorus
  • Very high in vitamin A
  • High in vitamin B6
  • High in vitamin B12
  • Very high in vitamin C
  • High in vitamin E
  •   Bad points
  • Very high in sodium
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