Ingredients:
1 Packet of button mushrooms.
1 Packet of firm tofu.
1-2 tbsp of chopped onions.
1 clove finely chopped garlic.
1-2 chopped green chilles.
Handful of chopped spring onions (use only the green stalks).
1/2 tsp red chilly powder.
1/2 tsp coriander powder.
1/2 tsp dry mango powder.
1/4 tsp turmeric powder.
Salt as per taste.
1 tbsp of oil.
Method:
Take a non stick pan and add a few drops of oil. Once the pan becomes hot, slide the tofu into the pan as shown below:
Flip onto the other side and cook on a medium flame till the tofu becomes slightly brown.
Press the tofu against the sides of the pan so that the sides are cooked as well.
Basically cook all sides of the tofu well and keep aside.
Now heat oil in a wok.
Once the oil becomes hot, add the garlic and onions.
Saute the onions and garlic for 10-15 seconds on a medium flame and then add chopped mushrooms.
Add salt and green chillies, stir well and continue to cook on a medium flame.
Cut the tofu into squares and add gently.
Add the chopped green stalks of the spring onions and stir just once. Do not over stir as the tofu will break.
Add all the dry spices now: red chilly powder, coriander powder, dry mango powder and finally turmeric powder and stir gently once so the spices blend in.
Its ready (you can garnish with freshly chopped coriander if you like).
Serve hot with chapati/paratha or even Rice.
NUTRITIP:
The health benefits of mushroom include relief from high cholesterol levels, breast cancer, prostrate cancer, and diabetes. It also helps in weight loss, increasing immunity.
Mushrooms are the only vegetable and the second known source (after cod liver oil) to contain vitamin-D in edible form. They are rich in calcium (good for bones), iron (benefits in anemia), potassium (very good for lowering blood pressure), copper (anti bacterial) and selenium (very good for health of bones, teeth, nails, hair and as an anti oxidant). The best source of selenium is animal proteins. So, mushrooms can be the best choice for vegetarians to obtain selenium.
