This is my healthier take on “Chilli paneer” which is an Indo-Chinese dish created by the Chinese community in India as a fusion of both cuisines. Most chilli paneer recipes can be full of sugar, large amounts of oil and other additives. Also, paneer is higher in saturated fat which can raise blood cholesterol and increase the risk of heart disease.
Swapping out the paneer for tofu not only lowers cholesterol and the risk of heart disease, but also protects people from prostate and breast cancer and helps with menopausal hot flush symptoms.
This Chilli tofu is made from whole food ingredients but tastes even better than your standard chilli paneer! So, it’s a win for taste but also for health! As the tofu is marinated in garlic, no need to add it to the sauce. This dish can be as spicy as you like it!
Be sure not to make the same mistake as me as, if you are adding” bird’s eye” chilli flakes, you may wish to lessen the amount of chilli flakes you add. This is unless you want to grow some wings! Otherwise make sure you get the regular chilli flakes!
We enjoyed this rolled up in wholewheat flatbreads with my middle eastern inspired salad and garlic and mint soya yoghurt.
Serves 2-3 people
Ingredients
The tofu
280 grams of firm tofu cubed
4 garlic cloves crushed
2 tbsps. tamari or reduced salt soya sauce
2 tablespoons cornflour or arrowroot powder if gluten-free
The sauce
5 small or 3 large dates
3 tbsps. nutritional yeast
2 tsps. red chilli flakes
1 tbsp. apple cider vinegar
1/4 cup tamari/reduced salt soya sauce
200ml good quality tomato passata
3 cubes of frozen ginger defrosted or 1 thumb-sized piece fresh ginger peeled and grated
1 tbsp tomato paste
The vegetables
1 large onion cut into 2 cm chunks
1 red pepper cut into 2 cm chunks
2 tbsps. cornflour/arrowroot powder mixed with 1 tsp. cracked black pepper
To serve
Finely chopped coriander and spring onion for garnish
Method
Freeze and defrost the tofu overnight in the fridge or in the microwave if you have time for this (this will change the texture of the tofu to be meatier) otherwise use refrigerated tofu and go onto the next step.
Press the tofu for half an hour in a tofu press or sandwich it between two plates and some weights such as books on top.
Cut the tofu into approximately 1-inch square cubes.
Marinate the tofu in 1/4 cup tamari/soya sauce and 4 crushed garlic cloves and leave to marinate in the fridge for at least half an hour preferably.
Cover tofu in 2 tablespoons cornflour when ready to bake.
Arrange on a baking tray and cook for 4 mins at 190C/374F in the oven.
Turn the tofu pieces over and cook in oven a further 3 times this way for 4 mins each (16 mins total).
Mix the vegetables (onions and pepper) with 2 tablespoons of cornflour and the black pepper.
Arrange the vegetables on a lined baking tray and cook in a preheated oven at 200C/392F for 12 mins, turning the vegetables over halfway.
Blend the sauce ingredients in a blender with 2 tbsps. of water.
Heat the sauce in a large pan on medium heat till bubbling- approx. 3 mins.
Add the vegetables and tofu and heat through for approx. 2-3 mins (add splashes of water/vegetable stock if the dish starts sticking.)
Garnish with coriander and spring onion and serve and adjust seasoning to taste if needed.
Enjoy!
Nutritional value: 19 grams of protein per portion for 379 calories. Pairing this with a wholegrain flatbread will boost the protein content.