KNT Stir Fry (Kale, Nuts & Tofu)

Name: KNT Stir Fry (Kale, Nuts & Tofu)
Prep time: 15 min
Cook time: 12 min
Total time: 27 min
Yield: 4 servings
Ingredients: 0.5 cup roasted almonds; 1 cup roasted cashew nuts; 1 cup organic tofu (diced); 4 cups cooked basmati rice; 4 cups kale (chopped); 1 tablespoon red bell pepper (sliced thinly); 2 tablespoons fennel bulb (sliced thinly); 4 pods cardamom seeds (crushed); 2 pieces star anise; 3 whole clove buds; 2 tablespoons chana dal; 1 teaspoon cumin seeds; 1 teaspoon black mustard seeds; 1 teaspoon cinnamon powder; 1 teaspoon salt; 2 tablespoons coconut oil; 1 tablespoon sesame oil; 2 tablespoons coconut cream; 2 tablespoons raisins

Por Dada Shivananda·Iniciante

A quick and easy full meal to whip up in a flash, perfect for those in a rush. KNT stir fry is also a great way to use leftover rice from the previous day—transforming simple ingredients into a nourishing, complete meal. With just a dash of nine carefully selected spices, you create layers of flavor that make this simple dish truly satisfying.

The beauty of this stir fry lies in its versatility and speed. Kale provides a robust foundation of minerals and antioxidants, while tofu delivers complete protein and a satisfying texture. The nuts add essential healthy fats and a delightful crunch that elevates each bite. Whether you're cooking for yourself after a long day or preparing a wholesome family meal, this dish brings together nutrition and convenience in perfect harmony.

Nutritional Benefits: Almonds and cashews provide healthy fats, fiber, and protein. Almonds are rich in magnesium and Vitamin E, which help reduce the risk of heart disease and regulate sugar and cholesterol levels. Cashews offer essential nutrients like copper, magnesium, and manganese that support energy production, brain health, immunity, and bone strength. Kale is an excellent source of antioxidants that combat oxidative stress and inflammation—key factors in chronic diseases and premature aging. Additionally, kale aids heart health by promoting the excretion of cholesterol and supports eye health with lutein and zeaxanthin. This nutritious and flavorful stir fry, featuring tender kale, crispy tofu, and crunchy nuts, makes for a perfect quick dinner.

Preparo15 min

Cozimento12 min

Tempo Total27 min

Porções

units

Ingredientes

Main Ingredients

Vegetables

Spices & Seasonings

Fats & Others

Modo de Preparo

Roast the cashew nuts and almonds in a dry pan until golden and fragrant, then set aside.

Sauté the tofu in sesame oil over medium heat until golden brown on all sides, then set aside.

In the same saucepan, add coconut oil and chana dal, sautéing until the dal is lightly toasted. Add all remaining spices and sauté for one minute until fragrant.

Add the red bell pepper and fennel, sautéing until they become soft and tender.

Add the chopped kale and raisins, season with salt, and sauté until the kale is slightly wilted.

Stir in the cooked basmati rice and tofu, mixing well to combine all ingredients. Add the roasted nuts and toss everything together for 2 minutes.

Remove from heat, plate the dish, garnish with extra nuts if desired, and serve hot.

Informação Nutricional

Calorias: 510

Proteína: 19g

Carboidratos: 58g

Gordura: 26g

Fibra: 9g

Sódio: 590mg

Notas

This stir fry works beautifully with day-old rice, which helps prevent sticking and creates better texture. Feel free to substitute the nuts based on preference—walnuts or pine nuts work equally well. For extra flavor depth, lightly toast the nuts in a dry pan before adding them to the stir fry.