Hello lovely people! Happy weekend to all of you. You all know much of importance healthy living has in our lives. Without good health, it is difficult to function in today’s fast paced world. Hence having the right eating habits is very important.
Now protein is something which is often talked about, since it is important for muscle building, hair health, etc. There is quite a misconception out there that protein is derived only from meat and not from plants.
Did you know? Tofu is a perfect source of vegetarian protein. One 1/2 cup serving of raw, firm tofu contains 10.1 grams of protein. Compare that to a 1/3 cup of milk (weighing in at 5.1 grams of protein), one 3-ounce egg (at 6 grams of protein) So lots and lots of plant based protein in there!!
In today’s post, I am sharing an easy, quick, yummy recipe, full of plant protein, packed with good health.
It has tofu, peanuts, seasame seeds and bean sprouts all very good sources of plant protein. (Protein values given at end of recipe)
This recipe was curated by my husband, who likes to show-off his culinary skills and dons the chef’s hat every once in a while. 😀 It is inspired from the middle-eastern, oriental and thai cuisine, which is how we ended up making this dish. The credit for this yummy, mouth watering and unique protein packed dish totally goes to him.
- Tofu (300 gm) ( Fellow Indians, you guys can replace tofu with paneer, if you really wish to)
- Peanuts (1 cup)
- Seasame seeds (3-4 tablespoons)
- Bean sprouts- 1 cup (any sprouted beans will do)
- Chopped Green chillies- 2
- Honey 1 tablespoon
- Chopped Ginger (2-4 tablespoons) as per requirement.
- Salt to taste
- Pepper to taste
- Any Sweet-Spicy sauce. Thai sauces will do which are sweet & spicy at the same time. We used Lingham’s sweet and spicy sauce.
- One teaspoon vinegar/ lime juice.
- Dice the tofu in cubes. Stir fry the tofu and bean sprouts in a pan. Add salt, pepper as required. Once golden brown, they are done. Keep them aside.
- In the same pan roast the peanuts & seasame seeds. Once they are roasted and browned a bit, transfer them to a grinder.
- Now grind the peanuts and seasame together. They should be coarsely ground, not finely ground otherwise they will form a paste, which we don’t want, for this recipe. So once they are coarsely ground, you are done.
- In a bowl, mix the green chillies and ginger together, add a little bit of salt, pepper and then the sauce. Now add the peanut and seasame seeds, which you have already coarsely ground. Add a dash of vinegar ( or lime juice) as well, to balance the flavour.
- Mix the ingredients well.
- In a plate or bowl, place your stir fried tofu and bean sprouts. Add your peanut, seasame and sauce mixture on top. Mix well.
- Drizzle some honey on top.
Dietary Protein values: Tofu- 10.1 g protein aprox, peanuts- 38 g protein approx, seasame seeds- 6.4 g protein aprox, bean sprouts – 6.23 g protein approx. Total = 60 g of protein approximately which is an amazingly high number!!! (*values are derived from sources on the internet.)
That’s it. Your stir fried tofu with hot and sweet peanut dressing is ready!
You can serve the dish with bread or roti or have it plain without any add-ons. We prefer to eat ours just like that, since all the protein in the dish makes our tummy full. It is a great dish with high level of satiety. It’s a comfort food at the same time extremely healthy.
So the next time you work out in the gym or need some protein to get you going strong, do try this dish and let us know!
Coming up with more posts and recipes next week. Stay tuned! 🙂
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