Tag Archives: tofu

  • 02
    Aug 16
  • 0

Sweet and Spicy Chilli Paneer

Category:Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Online Dietician India Tags : 

This is an ‘quickie’ dish.Takes just about 10-15 minutes.
Ingredients for Sweet and Spicy Chilli Paneer:

  • Paneer/ Tofu-200gms (cut into 1″ cubes)
  • Garlic- 6-7 flakes (chopped fine)
  • Green chilies-2 nos.(chopped fine)
  • Tomato sauce- 3 tbsp
  • Chilly sauce-1-2 tsp
  • Soy sauce- 2 tsp
  • Coriander/Cilantro -2 tbsp(chopped fine)
  • Oil-1 tsp
  • Salt: to taste
  • Pepper: 1/4th tsp
  • Sugar:1/4th tsp

Method:

  1. Heat the oil in a non-stick pan.Add the chopped garlic and chilies.
  2. Fry for a minute or two(take care not to burn it),reduce heat and add the salt,pepper and sugar.
  3. Add the tomato sauce,soy sauce and the chilly sauce,mix well.Add about 2tbsp water.
  4. Add the Paneer/ tofu cubes and the chopped coriander/cilantro leaves.
  5. Cook for another 3-4 minutes on reduced heat.
  6. Serve hot.
  • 23
    Jun 16
  • 0

Tofu Bhurji (Scrambled tofu)

Category:Healthy Indian Recipes,Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Recipes- Side Dish Tags : 

Soya or Soy is originally from East Asia, but has recently gained popularity all over the world ever since it’s health benefits were discovered. Recently though, it has been getting some negative reports,but I personally feel that soy in moderation is fine.
The protein in soy is complete(equal to meat) and hence is better than other beans and legumes. There are many products that are made from soy,like soy flour,roasted soy nuts,soy milk, tofu,soy nuggets,etc.
This recipe is from Ms.Meghana Ghatpande(my friend Rohini’s mom and Meghana aunty to the rest of us).
Tofu is just like paneer to see and taste, but more nutritious and healthier as it’s a plant product and made by coagulating soy milk. This makes a good side dish with phulkas and can also be used as a filling inside a sandwich/wrap. It’s basically a protein packed dish,and the mustard,cumin and coriander make this dish oh-so Indian!!

Tofu Bhurji(Scrambled Tofu): Serves 4
Ingredients for Tofu Bhurji:

  • Firm tofu*: 350 gms, cut into small squares or crumbled
  • Onion: 1 medium, finely sliced
  • Tomato: 2 big,finely chopped
  • Mustard seeds:1/2 teaspoon
  • Jeera/Cumin seeds:1/2 teaspoon
  • Dhaniya/Coriander seeds powder: 1teaspoon
  • Turmeric powder:1/4 teaspoon
  • Green chilli: 1 no. (slit length wise)
  • Oil:1 teaspoon
  • Coriander leaves/Cilantro:a handful(finely chopped for the garnish)
  • Salt:to taste

Method:

  1. Heat the oil in a non-stick kadai/pan.
  2. Add the mustard and cumin seeds.
  3. When it starts to crackle and pop,add the sliced onions,salt and saute till it becomes translucent.
  4. Add the turmeric, cumin powder,slit green chilli,tomato pieces and saute till it gets cooked.
  5. Add the tofu,stir for a couple of minutes.
  6. Garnish with coriander leaves and serve with phulkas.

*While buying the tofu for this dish,pick up the firm tofu if possible(as the silken/soft tofu are more suited for making dips).

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