Panfried Tofu with Romano-Bean and Herb Salad

द्वारा सहकर्मी समीक्षा की गई यूके रेसिपी संपादकद्वारा लिखित यूके रेसिपी संपादकमूल रूप से प्रकाशित 29 जनवरी 2026

मरीज की संपादकीय दिशानिर्देशोंस्थापित. 2 मिनट पढ़ने का समय

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This vibrant pan-fried tofu with romano bean and herb salad is a sophisticated vegetarian dish that celebrates fresh, seasonal produce. By coating soft tofu in a light egg wash before frying, you achieve a delicate golden crust that contrasts beautifully with the creamy interior. The star of the plate is the Romano bean salad, which uses a rich, homemade emulsified dressing made from hard-boiled egg yolks, lemon, and capers to provide a bright, savoury finish.

Perfect for a nutritious midweek dinner or a leisurely weekend lunch, this recipe is packed with plant-based protein and iron-rich greens. The addition of wild rocket and aromatic tarragon brings a peppery depth to the beans, making it a satisfying yet light meal. Serve it while the tofu is still warm to enjoy the best textural contrast against the crisp, chilled salad.

Ingredients for Panfried Tofu with Romano-Bean and Herb Salad

2 (400g) packages soft tofu (not silken)
6 large eggs (4 hard-boiled and 2 raw)
2 बड़े चम्मच ताजा नींबू का रस
2 बड़े चम्मच पानी
1 बड़ा चम्मच डिजॉन सरसों
120ml plus 2 tablespoons vegetable oil, divided
1 medium shallot, minced (2 tablespoons )
1/3 cup chopped flat-leaf parsley
2 tablespoons drained capers, chopped
675g Romano beans or green beans, trimmed
140g wild or baby rocket (6 packed cups)
1/3 cup tarragon leaves

How to make Panfried Tofu with Romano-Bean and Herb Salad

Cut each tofu block lengthwise into 3 equal pieces. Drain on paper towels.

Peel hard-boiled eggs and halve lengthwise. Remove hard-boiled yolks and place in a food processor. Thinly slice whites crosswise and reserve.

Add lemon juice, water, mustard, and 1/4 teaspoons each of salt and pepper to yolks in food processor. With motor running, add 120ml oil in a slow stream, processing until emulsified and smooth and scraping down sides as needed. Transfer to a bowl and stir in shallot, parsley, and capers. Reserve 60ml dressing for serving.

Cook beans, uncovered, in well-salted boiling water until crisp-tender, 4 to 5 minutes. Transfer to an ice bath to stop cooking, then drain well. Transfer to a bowl and toss with dressing (excluding 1/4 reserved dressing for serving). Gently toss with rocket, tarragon, and egg whites. Season with salt and pepper.

Heat remaining 2 tablespoons oil in a 12-inch nonstick skillet over medium heat. Meanwhile, lightly beat remaining 2 eggs in a medium bowl. Pat tofu dry and season both sides with 1/2 teaspoons salt (total). Coat tofu with egg, letting excess drip off, then fry, turning once, until golden and heated through, 8 to 10 minutes. Drain briefly on paper towels, then serve with salad and reserved dressing.◊

अस्वीकरण

हालांकि यह सुनिश्चित करने के लिए हर संभव प्रयास किया गया है कि जानकारी सटीक और अद्यतन हो, व्यक्तिगत आवश्यकताएँ भिन्न हो सकती हैं और आहार संबंधी आवश्यकताएँ व्यक्तिगत स्वास्थ्य स्थितियों के आधार पर भिन्न हो सकती हैं। किसी भी रेसिपी को तैयार करने या उपभोग करने से पहले हमेशा खाद्य लेबल और एलर्जेन जानकारी की जाँच करें। यदि आपको विशेष स्वास्थ्य चिंताएँ, एलर्जी, असहिष्णुता हैं, या आप चिकित्सकीय रूप से निर्धारित आहार का पालन कर रहे हैं, तो अपने आहार या जीवनशैली में महत्वपूर्ण परिवर्तन करने से पहले अपने जीपी, फार्मासिस्ट, या पंजीकृत आहार विशेषज्ञ से सलाह लें।.