Healing Bytes

This tofu vegetable pulao is our twist on the comforting vegetable pulao that our mother makes often for lunch on Sundays with veg raita. When we started making tofu dishes, we wanted to try it out as one pot meal and that’s how we landed on this one. This pulao is full of colorful veggies thereby making it nutritious and filling at the same time. You can add mixed veggies of choice based on the seasonal availability. In winters, we can add cauliflower and red carrots.  Without further ado, let’s look at preparing Vegetable Pulao- Serves:  4-5 people   Ingredients- Raw rice- 2 cup Tofu- 200 g block Onions- 1 big Green capsicum- 1 large Carrot- 2 medium French beans- a handful Potato- 1 medium Fresh green peas (can also use frozen peas)- 1/2 cup Ginger- garlic paste- ¼ tsp Cumin seeds- ½ tsp Whole spices- cinnamon- 1 inch, cloves- 2, cardamom- 1 nos. Red chilli powder- 1 tsp Coriander powder- ½ tsp Garam masala powder- 1 tsp Turmeric powder- a pinch Salt- to taste Oil- 2 t...

You might have heard people comparing Tofu with Paneer. In fact, some people put them under the same bucket—those who are vegetarians eat paneer, and those who are vegans or don't like milk or milk products choose tofu as a protein source. Have you ever wondered how many grams of protein tofu and paneer really offer? In this article, I conducted research and examined the nutrition labels of tofu and paneer to find out.  Tofu typically offers around 10 grams of protein per serving, while paneer (such as the Amul brand) provides 20 grams of protein per 100 grams. Surprisingly, tofu offers only 50% of the protein compared to paneer per gram.   Indian Context and Soy Products:    - In India, we have the Indian Food Composition Table (IFCT) which provides nutritional information for most Indian foods. However, certain soy-based products like tofu, tempeh, miso, and natto, which are popular among vegans and health-conscious individuals, are not indigenous to India bu...

We made tofu tikka for evening snack before 2 months and it turned out to be a wonderful combo of flavours and filling snack option. Since then, we had been meaning to make Tofu Tikka masala to have with chapati/ rice and we couldn’t wait to give it a try. And boy did it turn out to be a super hit! In this post, we'll guide you through the steps to curate Tofu Tikka masala, from marinating the tofu in a fragrant blend of spices to simmering it in a tomato-based curry. This recipe is perfect for anyone craving a hearty and satisfying meal.   Ingredients: For tikka Tofu- 200 gm Onion- 1 medium- sized Capsicum- 1 large Lemon juice (from 1/2 lemon) Red chilli powder- 1 tsp Cumin powder- 1 tsp Coriander powder- 1 tsp Besan/ bengal gram flour- 2 tbsp Curd- 2 tbsp Salt- to taste Oil- 1.5- 2 tsp For gravy Tomato- 3 large, chopped Onion- 1 large, chopped Ginger-garlic paste- 1 tsp Cinnamon- 1 inch piece Red chilli powder- 1.5 tsp Garam masala- 3/4 tsp Coriander powder- 1 tsp Cumin seeds (je...