Kadhai Tofu with Capsicum


This Indian side dish is made with tofu which is a healthy alternative for people with dairy allergy or vegan dieters. Tofu is rich in iron, calcium, protein but contains less fat and no cholesterol as opposed to Paneer. It ranks low on the glycemic index chart and hence prevents a spike in blood sugar levels. Capsicum, on the other hand contains certain compounds that helps in slowing down the digestion of carbohydrates, thereby reducing the chances of developing hyperglycemia


1/3 : :  cup: :  tofu: : 
1/8 : :  cup: :  yellow bell pepper: : 
1/8 : :  cup: :  onions,chopped: : 
1/2 : :  cup: :  tomoto puree: : 
1 : :  tablespoon: :  ginger garlic paste: : 
1 : :  teaspoon: :  dried fenugreek leaves (Kasuri methi): : 
1 : :  teaspoon: :  coriander powder: : 
1/4 : :  teaspoon: :  cumin powder: : 
1 : :  teaspoon: :  garam masala powder: : 
1 : :  teaspoon: :  chilli powder (optional): : 
1 : :  tablespoon: :  coconut cream: : 
1 : :  tablespoon: :  oil: : 
This dish is typically made with Paneer ( cottage cheese) and is called Paneer Kadhai in India.
Directions: 
Heat oil in a skillet and add chopped onions.
Sauté till onions turn translucent and then add ginger garlic paste. Sauté for few seconds.
Add coriander powder, turmeric powder, chilli powder and salt mixed in a little water. Cook on a low flame till the water dries up completely.
Now add the tomato puree and continue cooking till the oil separates out from the masala.
Add the tofu in lieu of paneer ( cottage cheese) to the masala, mix well, cover and cook on a low flame till the water dries up.
Now add the coconut cream and continue cooking on a low flame for a minute.
Add capsicum, garam masala and a little water. Mix lightly and cook for another 5 minutes.
Serve hot with naan.

Kadhai Tofu in lieu of Paneer Kadhai is ready to be served.



1 serving of Kadhai Tofu with capsicum provides 108 calories, 5.5 grams of protein and 6 grams of fat. It also provides 1.5 grams of dietary fiber and 3 mg of iron. This dish is also rich in calcium and provides 122 mg of calcium per serving.

Scientists have found that capsicum contains a compound called as capsaicin, which has a hypoglycemic effect. It can decrease the blood sugar levels. Moreover, the capsicum decreases the digestion of carbohydrates and fats, thereby preventing a spike in blood glucose.