Stir-Fried Tofu with Goan Spices
Crispy tofu cubes tossed in a vibrant blend of fenugreek, mustard seeds, and coconut, creating a flavorful vegetarian staple. This indian-inspired vegetarian ready in about 32 minutes pairs firm tofu, coconut oil, mustard seeds for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 14 oz firm tofu
- 2 tbsp coconut oil
- 1 tsp mustard seeds
- 1/2 tsp fenugreek seeds
- 1 finely chopped onion
- 1/2 cup diced bell peppers
- 1/4 cup shredded coconut
- 1/2 tsp ground turmeric
- 1/2 tsp salt
Instructions
- Step 1: Press tofu for 15 minutes to remove excess water, then cut into 1-inch cubes. Toss with 1/2 tsp salt and 1/2 tsp ground turmeric.
- Step 2: Heat 1 tbsp coconut oil in a wok over medium-high heat. Add mustard seeds and fenugreek seeds; cook for 30 seconds until they pop.
- Step 3: Add chopped onion and bell peppers, stir-frying for 4 minutes until softened.
- Step 4: Add tofu cubes and shredded coconut, stirring to coat evenly. Cook for 6 minutes, turning tofu occasionally, until golden brown on all sides.
- Step 5: Add remaining 1 tbsp coconut oil and cook for 2 more minutes until tofu is crisp and edges are caramelized.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Stir-Fried Tofu with Goan Spices take to make?
Total time is about 32 minutes (20 min prep + 12 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Stir-Fried Tofu with Goan Spices?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep firm tofu from drying out.
Can I substitute ingredients in Stir-Fried Tofu with Goan Spices?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Stir-Fried Tofu with Goan Spices for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Stir-Fried Tofu with Goan Spices?
Indian vegetarian like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★☆
Enjoyable meal. Instructions could be a touch more detailed on the timing.
- ★★★★☆
Good flavors but the sauce was a bit thin. I'd reduce it longer.
- ★★★★☆
Tasty recipe. I'd add a bit more seasoning next time.
