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How to make Keto tofu-scrambled masala tofu

keto tofu

This keto tofu recipe is packed with flavor and perfect for filling in wraps/keto rotis

Prep Time 5 mins
Cook Time 25 mins
Cooking Method:
Cuisine:
Courses:
Servings: 4
Description

This is a scrambled tofu recipe sauteed with aromatic Indian masalas and herbs. This would taste delicious as a lettuce wrap or with keto roti or rice!

Ingredients
  • 453 g Extra firm tofu (16 oz)
  • 5 tbsp Onion (chopped)
  • 100g Tomato (chopped)
  • 2 tbsp Coriander leaves
  • 4 tbsp Oil (I use Avocado oil)
  • 1 tsp Meat Masala
  • 1 clove Garlic (chopped)
  • 1 Green chilli (slit)
  • 1/2 tsp Salt
  • 1/2 tsp Cumin seeds
  • 1/4 tsp Cumin powder
  • 1/2 tsp Coriander powder
  • 1/2 tsp Red chilli powder
  • 1 tsp Meat Masala (or chicken masala)
  • Lime juice (from half lime)
Instructions
  1. 1

    Wrap the tofu with some paper towels and press down with something heavy so most of the liquid from the tofu drains out

  2. 2

    Cut the tofu in slices

  3. 3

    Set a pan on medium heat and add 3-4 tbsp. oil

  4. 4

    Fry the slices till they are golden brown on both sides (~6 min per side)

  5. 5

    Let the tofu cool down and chop it to small pieces. Set the tofu aside

  6. 6

    To the same pan, add cumin seeds

     

  7. 7

    Once the seeds start to splutter, add onion and garlic

  8. 8

    Stir fry for 1 minute

  9. 9

    Turn down the heat and add cumin powder, coriander powder, red chilli powder, meat masala and salt to taste

  10. 10

    You can also add any "Chicken Masala instead". If you don't find chicken or meat masala, add garam masala powder.

  11. 11

    Stir fry the spices for 10-15 sec. Add chopped tomato

  12. 12

    Place the lid on for 2 min

  13. 13

    Press down on the tomato pieces with your spatula. Stir for for 30 sec

  14. 14

    Add the tofu pieces, a slit green chilli, 1 tbsp. coriander leaves and salt to taste

  15. 15

    Scramble the tofu with a potato masher. Stir fry the tofu for a minute

  16. 16

    Add lime juice (from half a lime)

  17. 17

    Garnish with the remaining coriander leaves

Nutrition Facts per serving (from MyFitness Pal)

Servings 4

Amount Per Serving
Calories 251kcal
% Daily Value *
Total Fat 20.6g32%
Saturated Fat 2.3g12%
Sodium 311mg13%
Potassium 237.38mg7%
Total Carbohydrate 6.7g3%
Dietary Fiber 4.5g18%
Sugars 1.2g
Protein 11.5g23%
Vitamin C 9.2 mg
Calcium 20.4 mg
Iron 15.3 mg
Net Carbohydrates 2.2g

* No Added Sugars. The sodium content may vary based on the amount of salt added in the recipe. Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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