Tofu is soft and yet has sturdy texture and neutral taste. It adapts well to a variety of cuisines and flavors. Tofu is especially easy to digest, makes it popular as a meat substitute for vegetarians.

It is a surprisingly versatile form of soybeans that is made by curdling soymilk so that its proteins become coagulated and then pressed into a slice-able cake.


Like many soya foods, tofu originated in China. Legend has it that it was discovered about 2000 years ago by a Chinese cook who accidentally curdled soy milk when he added seaweed in it!

Introduced into Japan in the eighth century, tofu was originally called ‘okabe’. Its modern name did not come into use until 1400. By the 1960s, interest in healthy eating brought tofu to Western nations.

Tofu is a good source of protein and contains all eight essential amino acids. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.

Since, I’m mostly vegan, I try using tofu instead of cottage cheese ( Paneer) in most recipes.

This recipe is really close to my heart because my husband loves it. Let me know what you think.



11/2 cups extra firm tofu cube

1 large tomato chopped finely

1 large red onion cubed and layers separate

½ cup yellow bell peppers chopped

½ tsp cumin / jeera powder

½ tsp ginger  grated

½ tsp red chili powder

1 tsp coriander powder or ½ tsp garam masala or any spice powder

¼ tsp cumin powder/ cumin powder (optional)

oil as needed

Coriander leaves for garnishing



Heat oil in a wide pan, fry tofu till slightly golden brown, set aside.In the same pan, add little more oil, add cumin when it begins to splutter, and ginger, sauté.

Add tomatoes, salt, turmeric and fry till tomatoes turn fully mushy.

Add chili powder, cumin and coriander powder, sauté for a min.

Add onions,peppers, mix well and fry on high for 2 minutes.Cover the lid and cook peppers till almost done. Do not overcook, as they lose the crunch.

Add tofu, chili powder, garam masala or spice powder powder. Mix well. Cover and cook for 2 mins.

Add finely chopped coriander leaves.

Serve tofu stir fry hot with roti, bread or rice.



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