Tofu-Rice Stir-Fry is a nutritious, vegetarian one-dish meal. Tofu
(made
with
fermented soy bean curd) provides a lot of protein. The brown rice and
veggies provide a lot of fiber and some carbohydrates, making this a
balanced and tasty meal that be prepared quickly.
1 cup red bell-pepper, cut into 1-inch strips
(julienned)
1 cup yellow bell-pepper, cut into 1-inch strips
(julienned)
10-12 zucchini slices (1/8-inch thick, with peel)
3 cloves garlic, finely chopped (optional)
2 tbsp sesame seeds
2 tsp sesame oil
2 tsp olive oil
Salt to taste
For Marinade
2 tbsp sesame oil
2 tbsp olive oil
2 red chilli sauce (Maggi's or other)
1/2 tsp pulao masala (MTR or other)
2 tbsp soy sauce
Preparation
In a medium bowl, add the tofu along with the
marinade ingredients, toss well, and set aside for 30 minutes.
Mix the red and white rice and place in a container
with
2 cups water and
cook in a pressure cooker (or rice
cooker) for 3 whistles (about 7
minutes).
In a large skillet or wok, add the sesame and olive
oils and the tofu
(without the liquid). Stir-fry on high heat for 3-4 minutes or until
lightly browned and crisp. Remove in a bowl.
In the same skillet, add the vegetables along with
some salt, and
stir-fry until almost tender (1-2 minutes).
Add the rice, tofu, and the remaining marinade
liquid, salt as needed,
and stir-fry for 2-3 minutes on high heat. Remove the tofu-rice
stir-fry from heat.