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Getting to Know Tofu
Recipe
1 hr 15 min

Seared Tofu with Panch Phoron, Green Beans, and Pickled Shallot

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Seared Tofu with Panch Phoron, Green Beans, and Pickled Shallot
Author: America's Test Kitchen

Recipe By America's Test Kitchen

Published on August 3, 2026

Panch Phoron is a classic Bengali spice blend consisting of five different spices in equal measure. Bloomed in oil, it is used to add fragrant flavor to tofu and green beans which get tossed in the infused oil at the end of cooking.

Time

1 hr 15 min

Yield

Serves 4

Why This Recipe Works

This adventurous dish features torn pieces of tofu (which absorb even more flavor than sliced tofu) seared in a nonstick skillet and accompanied by green beans and panch phoron, a highly aromatic whole-seed spice blend of equal amounts of mustard, cumin, fennel, and nigella seeds as well as fenugreek. The method for blooming the whole seeds in oil before adding them to a recipe is called tadka, and is used often in Indian cooking. But before any cooking happens, we prepare quick pickled shallot slices (using the microwave) to add piquancy to the final dish. While the shallots are pickling and the tofu is draining, we add the green beans to the skillet with a little water, oil, and salt, and cover it so the beans steam-cook; when the water evaporates, we give them a good sear in the skillet so they turn appealingly brown. Tearing the tofu into rough pieces and allowing them plenty of time to drain ensures that the craggy edges will turn golden brown and crisp in the skillet. Once the beans and tofu are cooked, we add more oil and the panch phoron to the skillet until the seeds pop and become fragrant. Tossed right in the skillet with the beans and the tofu, the fragrant spices and oil remaining in the skillet infuse the dish with unmistakable aroma and flavor.

Ingredients

⅓ cup red wine vinegar
2 tablespoons sugar
1 ⅛ teaspoons table salt, divided
1 large shallot, sliced thin
28 ounces extra-firm or firm tofu, drained
1 teaspoon cumin seeds
1 teaspoon fennel seeds
1 teaspoon mustard seeds
1 teaspoon nigella seeds
½ teaspoon fenugreek seeds
1 cup plain whole-milk yogurt
¾ cup minced fresh cilantro
1 teaspoon grated lime zest plus 1 tablespoon juice
2 garlic cloves, minced
¾ teaspoon ground turmeric
1 pound green beans, trimmed and halved
¼ cup vegetable oil, divided

Instructions

Cook along with these step-by-step instructions

step 1 imagestep 2 imagestep 3 imagestep 4 image
  1. Microwave vinegar, sugar, and 1/8 teaspoon salt in medium bowl until steaming, about 2 minutes. Add shallot and stir until submerged. Let sit for 10 minutes, stirring occasionally.
  2. Line rimmed baking sheet with triple layer of paper towels. Gently tear tofu into rough 1 ½-inch pieces and transfer to paper towel-lined rimmed baking sheet. Top tofu with second layer of paper towels and let drain for 10 minutes.
  3. Combine mustard seeds, cumin seeds, fennel seeds, nigella seeds, and fenugreek seeds in bowl; set panch phoron aside. Combine yogurt, cilantro, lime zest and juice, and garlic in separate bowl and season with salt to taste; set aside for serving. Drain shallot and set aside for serving.
  4. Add green beans, 2 tablespoons water, 1 tablespoon oil, and ¼ teaspoon salt to 12-inch nonstick skillet. Cover and cook over medium-high heat until beans are nearly tender, 6 to 8 minutes, shaking skillet occasionally to redistribute beans. Uncover and continue to cook, tossing beans occasionally, until water has evaporated and beans are just beginning to brown in spots, 2 to 4 minutes; transfer to large bowl.
  5. Remove paper towels and sprinkle tofu evenly with remaining ¾ teaspoon salt and turmeric. Heat 1 tablespoon oil in now-empty skillet over medium-high heat until shimmering. Add tofu and cook until golden brown, 8 to 10 minutes, turning as needed and adding 1 tablespoon oil halfway through cooking. Transfer tofu to bowl with green beans.
  6. Add panch phoron and remaining 1 tablespoon oil to again-empty skillet and cook over medium-high heat until fragrant and seeds start to pop, about 1 minute. Off heat, immediately add green beans and tofu and gently toss to combine.
  7. Spread yogurt sauce over surface of serving platter. Arrange tofu and green bean mixture attractively on top and sprinkle with pickled shallot. Serve.

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Seared Tofu with Panch Phoron, Green Beans, and Pickled Shallot

Recipe By America's Test Kitchen

Published on August 3, 2026

Time

1 hr 15 min

Yield

Serves 4

Seared Tofu with Panch Phoron, Green Beans, and Pickled Shallot

Ingredients

⅓ cup red wine vinegar2 tablespoons sugar1 ⅛ teaspoons table salt, divided1 large shallot, sliced thin28 ounces extra-firm or firm tofu, drained1 teaspoon cumin seeds1 teaspoon fennel seeds1 teaspoon mustard seeds1 teaspoon nigella seeds½ teaspoon fenugreek seeds1 cup plain whole-milk yogurt¾ cup minced fresh cilantro1 teaspoon grated lime zest plus 1 tablespoon juice2 garlic cloves, minced¾ teaspoon ground turmeric1 pound green beans, trimmed and halved¼ cup vegetable oil, divided

Instructions

  1. Microwave vinegar, sugar, and 1/8 teaspoon salt in medium bowl until steaming, about 2 minutes. Add shallot and stir until submerged. Let sit for 10 minutes, stirring occasionally.
  2. Line rimmed baking sheet with triple layer of paper towels. Gently tear tofu into rough 1 ½-inch pieces and transfer to paper towel-lined rimmed baking sheet. Top tofu with second layer of paper towels and let drain for 10 minutes.
  3. Combine mustard seeds, cumin seeds, fennel seeds, nigella seeds, and fenugreek seeds in bowl; set panch phoron aside. Combine yogurt, cilantro, lime zest and juice, and garlic in separate bowl and season with salt to taste; set aside for serving. Drain shallot and set aside for serving.
  4. Add green beans, 2 tablespoons water, 1 tablespoon oil, and ¼ teaspoon salt to 12-inch nonstick skillet. Cover and cook over medium-high heat until beans are nearly tender, 6 to 8 minutes, shaking skillet occasionally to redistribute beans. Uncover and continue to cook, tossing beans occasionally, until water has evaporated and beans are just beginning to brown in spots, 2 to 4 minutes; transfer to large bowl.
  5. Remove paper towels and sprinkle tofu evenly with remaining ¾ teaspoon salt and turmeric. Heat 1 tablespoon oil in now-empty skillet over medium-high heat until shimmering. Add tofu and cook until golden brown, 8 to 10 minutes, turning as needed and adding 1 tablespoon oil halfway through cooking. Transfer tofu to bowl with green beans.
  6. Add panch phoron and remaining 1 tablespoon oil to again-empty skillet and cook over medium-high heat until fragrant and seeds start to pop, about 1 minute. Off heat, immediately add green beans and tofu and gently toss to combine.
  7. Spread yogurt sauce over surface of serving platter. Arrange tofu and green bean mixture attractively on top and sprinkle with pickled shallot. Serve.
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