Tofu Bok Choy Stir Fry with Micro-green| Vegan Italian Tofu | Tips for tasty tofu | Dr. Zubeda Tumbi

Tofu Bok Choy Stir Fry is a vegan high protein recipe easy and quick just 20minutes to get on the table. Serve this stir-fry with soup, rice or noodles. Friends prefer stirfry in regular cooking as it improves antioxidant activity of most vegetables compared while having them steamed or raw.

Nutrition Highlights per serve : Low cal-138 Kcal , high Protein: 9g(1/6th RDA) ,CHO: 7g , Fat: 8g ,Dietary Fibre: 3g,Folic acid : 54mcg , Vitamin C : 64mg, Vitamin K-42mcg , Total Carotenoids-7764mcg & Calcium: 146mg

Tofu or bean curd is made by curdling soy milk and the proteins become coagulated and then pressed into a sliceable cake. An excellent source of vegan protein in the diet of vegetarian and a good source of protein, vitamins, minerals & also rich in omega-3 fatty acids.

Great option for menopausal women as tofu helps in production of estrogens & relieves hot flashes. Helps in building immune-competence as soya tofu is rich protein with a high PDCAAS score of 1 (protein digestibility-corrected amino acid score) which is close Protein from animal sources-like meat and dairy. Soy proteins contains good amounts of essential amino acids except for methionine a sulfur-containing amino acid.

Bok Choy or Pak choi a Cruciferae vegetable contains glucosinolates (sulphur containing compound) which helps reduce inflammation and is rich in micronutrients too!

Zucchini provides Beta carotene, Lutein and zeaxanthin that helps reduce age-related macular degeneration, cancer & cataracts. Green capsicum & snacking pepper is rich in lutein and capsanthin that improve vision & reduce inflammation & disease.

White onions contain high level of phenolic compounds - quercetin, kaempferol & anthocyanins that have a anti-inflammatory, anti-histamine , anti-cancer & also helps in lowering blood pressure! FOS (Fructo oligosaccharide)in white onion have prebiotic effect and help fight microbial infections.

Microgreens are rich in nutrients and pack an abundance of phytonutrients like Vitamin B1,Vit K & C as well as Vit A precursors carotenoids and so may minerals & antioxidants which are protective & boost immunity.

Cooking Time: 20minutes Serves: 4
Ingredients :
Tofu: 200g Bok Choy : 60g
Yellow Zucchini: 200g (1 pc) White Onion: 90g (3pcs)
Capsicum: 90g (1pc) Mustard micro greens: 30g
Snacking Pepper: 60g (2 pcs) Lemon: 1no
Italian mix herb: 2tsp Black Pepper: ½ tsp
Salt: 1 tsp (adjust as per your taste)
Oil: 1 Tbsp

Method:
1. Drain the tofu and cut into equal sized pieces
2. Prepare marination dressing in a bowl with 1/2 Tbsp of Extra virgin Olive Oil add 1 tsp salt , 2tsp Italian Herb Mix & 1/2 tsp Black pepper.
3. Squeeze juice of one lime.
4. Mix all the ingredients together and stir the tofu pieces. Let the tofu marinate while you cut the vegetables.
5. Peel and Dice the white onion and separate the petals.
6. Chop yellow zucchini into 1/2 slices
7. Cut the capsicum and bell peppers into equal sized pieces .
8. Trim the ends of bok choy & chop the leaves
9. Heat a non-stick pan and heat remaining 1/2 Tbsp of Extra virgin olive Oil on medium heat.
10. Sauté chopped yellow zucchini first as it softens add the marinated tofu pieces.
11. Now stir in the white onion, bok choy , capsicum & snacking pepper.
12. Sauté all the ingredients together
13. Finally add the finely cut mustard microgreens
14. Stir and serve hot with soup, rice or noodles.

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For online or in person consultation with Dr Zubeda Tumbi (Clinical Dietitian and Nutritionist)
[phone] [phone]-26331498

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[aestheticelysian]

Very tasty unique and healthy to eat very easy to make i am always waiting for doctors new recipes

[roopamalhotra]

so colourful, tasty, healthy a whole some soulful dish ❤️❤️❤️👏🏻👏🏻👏🏻👏🏻

[mehzamah]

Oh wow! This looks yummy. Can’t wait to try it out😍 thank you for uploading recipes that are so easy to follow and not time consuming at all

[kananshah]

Wow very healthy recipe. Always waiting for your new recipes.