High Protein Tofu Stir Fry in Air Fryer | Air Fryer Tofu and Veggie Stir Fry for Weight Loss
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Recipe type: Snack
Prep time: 
Cook time: 
Total time: 
Serves: 2 Servings
 
Ingredients
  • Firm tofu - 200 gms
  • Capsicum / bell pepper - 1, medium
  • Onion - 2, small or 1, medium
  • Curd / yogurt - ½ cup, beaten until smooth
  • Kashmiri red chilli powder - ¼ tsp
  • Dry mango powder / amchur - ¾ tsp
  • Salt - 1 tsp
  • Black pepper powder - ½ tsp
Instructions
  1. Unpack the firm tofu block and discard all the water. Cut the block of tofu into 1-inch pieces as shown in the video.
  2. Cut the capsicum into half and remove all the seeds. Then cut it into thin long strips. Set it aside.
  3. Peel the onions and cut each into thin long strips. Scrunch the slices so that they are not clumped together.
  4. Now take a large mixing bowl and transfer tofu cubes, capsicum & onion slices into it.
  5. Now add beaten curd, salt, black pepper, red chilli powder and dry mango powder a.k.a. amchur to the tofu and veggies.
  6. Give a very good mix using a spatula to ensure each piece is coated nicely with curd & spices.
  7. Once you are happy with the marinade, set them aside and start preheating your air fryer.
  8. Set the temperature of your air fryer at 190 C / 375 F and timer at 15 minutes. Spray the air fry basket with any oil of your choice. Switch on the air fryer and wait until it is preheated.
  9. Once the air fryer is preheated, transfer all the marinated tofu and veggies to the air fryer basket and using a spatula, spread them evenly in a single layer.
  10. Start air frying your tofu and veggies. On the half-way through cooking time, pull out the basket and give a good stir using a spatula.
  11. Rearrange the tofu & veggies in a single layer and return the air fryer basket to the machine and continue air frying for the remaining duration.
  12. After about 15 minutes, your air fryer tofu stir fry is ready! Take them out on a serving platter.
  13. Your healthy and high protein air fryer tofu stir fry is ready to enjoy! Sprinkle more dry mango powder over the tofu for that extra kick!
  14. You can enjoy them on their own or wrap it up inside a wholewheat roti along with a good spread of no-mayo healthy & high protein dip. Enjoy!
Recipe by Flavor Quotient at https://flavorquotient.com/2025/02/air-fryer-tofu-high-protein-tofu-stir-fry-in-air-fryer/