Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Tofu and green beans stir-fried with coconut, curry leaves, black pepper and mustard seeds, in the style of a Kerala fry.
Equipment: Wok or large frying pan
Measures and names
Ingredients
- 450 g firm tofu, drained, patted dry and cut into cubes
- 1 tbsp coconut oil or other oil
- 1 tsp black mustard seeds
- 1 sprig of curry leaves (about 12 leaves)
- 1 onion, thinly sliced
- 3 garlic cloves, sliced
- 2 cm piece of ginger, cut into thin strips
- 2 green chillies, slit
- 200 g green beans, trimmed and cut in half
- ½ tsp ground turmeric
- 1 tsp ground coriander
- 1 tsp freshly ground black pepper
- ½ tsp garam masala
- 2 tbsp desiccated coconut (unsweetened shredded coconut)
- Salt
- Lime wedges, to serve
Method
- Heat half the oil in a wok and fry the tofu for 6 minutes until golden. Tip onto a plate.
- Add the rest of the oil and the mustard seeds. When they pop, add the curry leaves (stand back, they spit), then the onion, and cook for 4 minutes.
- Add the garlic, ginger, chillies and green beans with 3 tbsp water and stir-fry for 4 minutes until the beans are just tender.
- Add the turmeric, coriander, black pepper and garam masala and stir for 30 seconds, then return the tofu with the coconut and a pinch of salt.
- Toss over a high heat for 2 minutes until everything is coated and lightly toasted. Serve with lime wedges.
Swaps and tips
Curry leaves are sold fresh in Indian grocers and freeze well; dried ones work too. Lots of black pepper is the signature of this dish, so don't be shy.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 35 g | 15 g | 8 g | 28 g | 450 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
